Everyone wants to be in shape, or rather to be healthy, and maintaining fitness is one of the steps on the way there, in addition to a healthy diet, good sleep, and maintaining mental health. So if you want to take that step but are worried you don't know how, today you'll learn about 10 exercises you can do right now at home, without any need for equipment or weights. Take a few minutes for the following workout, and you won't regret it.
Instructions for all exercises
You need to complete 2 sets of 10-15 repetitions for each exercise, with a rest of 30-60 seconds between each set. All 10 of these exercises together will take you a total of 15-20 minutes a day, so you can do them daily.
1. Bridge
This exercise will engage your core muscles and lower back, and it's perfect as a warm-up or as a standalone exercise.
How to perform the exercise:
- Lie on your back with your knees bent and your feet flat on the floor. Make sure your hands are stretched out along the floor by your sides.
- Push off the floor with your feet, and use your core muscles to lift your hips until your thighs are straight. When you reach the top with your hips, squeeze your core muscles.
- Slowly return to the starting position and repeat the exercise.
2. Chair Squat
The squat exercise helps strengthen the legs and core muscles, making everyday movements easier to perform. Placing a chair behind you will make it easier to perform it correctly.
How to perform the exercise:
- Stand in front of a chair with feet shoulder-width apart and toes pointing forward.
- Without moving your hips forward or backward, bend your knees and lower your lower back until your buttocks touch the chair, while your hands are straight in front of your body.
- Push off with your heels and return to the starting position.
3. Knee Push-Ups
If you're not used to doing push-ups, start on your knees. This also helps strengthen the arm muscles and is recommended before advancing to the more familiar version.
How to perform the exercise:
- Get into a plank position on your knees.
- Keep a straight line from your head to your knees, and bend your elbows until your upper body lowers downward. The elbows themselves should be at a 45-degree angle relative to the body.
- Push yourself back up to the starting position, remembering to keep your back straight.
4. Stationary Lunges
This exercise will strengthen the quadriceps, hamstrings, and glute muscles, all without moving from your spot.
How to perform the exercise:
- Stand with your right foot forward - the foot should be flat on the ground, and the left foot should be on the toes.
- Bend your right knee to perform the exercise, stopping when your thigh is parallel to the floor.
- Push through your right foot to return to the starting position. Repeat, and at the end of the exercise, switch legs and do it again.
5. Plank to Downward Dog
This exercise will strengthen your upper body, especially the shoulders.
How to perform the exercise:
- Get into a plank position with your hands directly under your shoulders, and create a small gap between your feet.
- Tighten your abdominal muscles and push off with your hands and feet so that your hips lift up, putting your body in a downward-facing dog position. Your body should form a triangular shape above the ground. Keep your neck naturally extended, and look towards your feet.
- Hold for a second, then return to the starting position.
6. Donkey Kicks
This exercise will strengthen your glute muscles without overexerting yourself.
How to perform the exercise:
- Get on your hands and knees, with your hands directly under your shoulders and your feet hip-width apart.
- Keep your back straight, and push with your right foot towards an imaginary wall behind you until the leg is fully extended.
- Your foot should stay in a flexed position (toes towards the floor and foot not pointed). Make sure your hips don't drop or lift as you perform the exercise, and squeeze your glutes when the leg is fully extended.
- Return to the starting position, repeat the exercise, and then perform it with the other leg.
7. Bird-Dog
This is a full-body movement exercise that requires balance and stability.
How to perform the exercise:
- Get on all fours, with your hands directly under your shoulders and your knees under your hips.
- Keep your neck in a natural position, and simultaneously lift your left arm and right leg while keeping your hips steady. Hold with your arm and leg straight for 2 seconds.
- Return to the starting position and repeat the exercise with the other arm and leg.
8. Forearm Plank
This exercise requires relatively more strength and balance, and it will challenge your core muscles, but not too much - just enough to get in shape.
How to perform the exercise:
- Get into a forearm plank position. Your body should form a straight line from your head to your feet.
- Ensure your back and hips don't drop towards the floor, and stay in this position for 30-60 seconds.
- This is considered one set, and you need to perform two more sets.
9. Side-Lying Hip Abductions
This exercise is highly recommended for strengthening the hips, especially if you sit for many hours every day.
How to perform the exercise:
- Lie on your left side, support your head with your left hand, and place your right hand in front of your body.
- Keep your legs straight on top of each other - right leg on top of left - and ensure your hips are facing forward.
- Lift your right leg without moving the rest of your body.
- Return to the starting position, perform another set of the exercise, and then do it on the right side.
10. Bicycle Crunches
Although almost all the exercises you've done so far involved your core muscles, this exercise is specifically for them.
How to perform the exercise:
- Lie on your back, lift your legs, and bend your knees at a 90-degree angle, as if placing your feet on an imaginary elevated surface. Bend your elbows and place your hands behind your head.
- Bring your right elbow towards your left knee while lifting your shoulders, and at the same time straighten your right leg. Then do the same to the other side, like a cycling motion.
