It’s no secret that, when you eat too much junk food, your best bet for staying fit is to hit the gym. But for those times when you just can’t make it to the gym after a long day at work or school, or are simply in the mood for some low-impact workout from time to time, here are 10 healthy exercises that anyone can do by themselves to stay fit and trim and can buy stuff from cupsaw market.
Typically done on a mat or in front of an open space such as your living room floor, these exercises were created by coaches and trainers who understand how important form is.
1. Plank
Probably the most popular exercise, the plank gives you a complete workout in just a few minutes. With your elbows tucked under your body and your behind perfectly flat on the floor, hold this position as long as you can while keeping your breath steady. If you can make it longer than 30 seconds, that means you are in good shape.
2. Seated Twists
Sit down with your legs crossed and twist from side to side so that each shoulder touches the ground alternately. Although this may seem like an easy exercise, it is actually quite difficult to do for an extended period of time without losing concentration or form. If you can make it five minutes without stopping, pat yourself on the back!
3. Single Leg Burpees
One of the most effective exercises you can do, this movement involves a jump to the ground with one leg, landing with both feet together. It is followed by a jump back to the starting position and concludes with a push up or two. You can increase the difficulty by trying to touch your toes when you land on your left foot.
4. Squats
This is perhaps one of the most effective body shaping exercises you can do for your entire body because it works so many muscle groups all at once (i.e., legs, buttocks, core). The key is to go down slowly and bend your knees as low as you can without losing form and getting out of breath. If you can bend down to a 90 degree angle and come back up without breaking form, you’re in good shape.
5. Wall Sit
This is a great exercise that helps build leg muscles while working your core and your glutes by forcing you to hold an upright position as long as possible. Stand in front of a wall with your toes barely touching it. Then, slowly slide backward until your legs are at a 90 degree angle. Hold the position for as long as possible without losing form or getting out of breath. If you get tired before 10 minutes, try adding more seconds instead of resting.
6. Squat Jumps
You’ll be amazed at how much energy you can expend in just a few minutes when you do this exercise. Although it may seem like an easy movement, it actually requires a lot of balance and coordination. Stand straight with your feet together and jump into the air landing on both feet while bending your knees. After doing as many jumps as possible without losing form, repeat the entire process again several times.
7. Push Ups
This is perhaps one of the most popular exercises for toning up arms and chest muscles. While some find it easy to do, others find that their shoulders are not strong enough to do more than a few pushups in a row without stopping. If you are a beginner, start off by doing pushups on your knees while keeping your core and lower body completely still. Work up to being able to do more and more of them before you need to stop.
8. Wall Sits
This exercise is similar to the wall sit where your legs are at a 90 degree angle. However, in this variation, you put your back against the wall and slide down until both legs and both feet touch the ground at once. This is great for toning your buttocks as well as working on balance and coordination skills.
9. Squat Lunges
This is a two-part exercise where you lower yourself into a squat position and then immediately jump into the air before coming back to the ground. Each repetition requires a lot of energy, so this is an excellent way to give your cardio muscles a workout without going all out in the gym. If you are just starting out doing this exercise, it’s best to start out with just a few jumping jacks to warm up first.
10. Plank Jumps
Similar to plank jumps, plank jumps involve sitting on the floor with your knees crossed and lifting your body up in both directions by moving your feet as well as arms and legs. Although it is a relatively easy exercise, it is highly effective in burning calories as well as strengthening your core. To make this exercise easier, do more jumps.
Summary:
While it is easy to skip the gym when a long day at work or school has you exhausted and your muscles are crying out for a rest, you can still do your body good by working out in the comfort of your home. A little bit of planning and preparation can go a long way in making sure that you continue to eat healthy while still getting regular exercise to stay fit and trim. Work these exercises into your weekly routine from time to time, depending on the demands of your schedule. You’ll find that before you know it, you’ll be eating healthy and staying fit without having to step foot into the gym.
