The key to working out at home, especially if you’re a beginner, is to understand your body’s limits. Taking things slow will actually help you train your muscles so you don’t suffer from painful injuries. Here are the best workout routines to try in the comfort of your home.
Warm-Up and Stretch
Before beginning any workout, you need to warm up your muscles, whether you’re a beginner or you work out every day. Warming up gets your muscles ready for the workout by allowing the blood to flow to the muscles.
Stretching is also essential because it helps prep your muscles and ligaments. However, you shouldn’t push yourself, as you should feel some slight discomfort but not sharp pain. It’s important to hold each position for 20 to 30 seconds and be slow. Here are a few things to do.
Jump the rope for 2 minutes to get started.
Do 20 squats using your body weight. Later on, you can add weight to tone the muscles.
Do jumping jacks for 50 repetitions.
Do 10 pushups.
Do 10 hip extensions.
Bend backward while standing and hold your position.
Get on your stomach with your arms on your sides and stretch the upper half of your body.
Stand with your hands above your head, bring your arms together, and then tilt your body to the right side.
The goal of these exercises is to engage your core and ab muscles. You can repeat each one 20 times.
This is an excellent exercise to start with after a warm-up because it doesn’t put a lot of strain on your body. It also engages your core, ab, and posterior muscles.
On a yoga mat, lie on your back with your knees bent and your feet and arms flat.
Balance your body on your feet and push, lifting your bottom.
Push until your hips are extended in a straight line with your upper legs and maintain this position for 20 seconds.
Return slowly to the starting position and repeat.
This beginner-style pushup is a good starting point if you lack core strength. With some support, this can be a stepping stone before you can do more challenging push ups.
With your face facing the ground, keep your knees on the ground like a plank.
Keep your elbows at a 45-degree angle.
Extend your back while raising your head and upper body like a pushup while benefiting from the knee support.
Maintain this position for 20 seconds, and then slowly move back to the starting position and repeat.
This exercise is a static hold, so it’s suitable for you if you suffer from lower back pain.
Extending your legs at a 45-degree angle, sleep on your back while keeping your arms by your side.
Tuck your chin, and squeeze your stomach, glutes, and quads.
Lift your legs up while supporting your body with your arms and hold this position for 40 seconds.
Release and rest for 20 seconds, and then repeat.
Lower Body Workout
In addition to squats, there are several cool exercises that you can do to engage your hamstrings, quads, and glutes. Not only will they help build your muscles, but they also alleviate lower back pain.
Lunges engage all the muscles in your lower body and don’t put much stress on the back, so they’ll work for you if you suffer from an injury.
From a standing position, take a big step with your right foot to the front.
Lower your left leg until both knees are bent at 90-degree angles, and then slowly push through your feet to return to the initial position.
Repeat each leg 10 times, and then switch to the other leg.
Do this for one time, and exceed them to three sets if you’re not a beginner.
Donkey kicks tone your hamstrings, giving you a toned lower body and stronger legs.
Get on all fours on your yoga mat and stretch your hands under your shoulders.
Engage your legs and lift your left leg up until your knee is at a 90-degree angle.
Maintain a position where your foot is facing the ceiling, and then return to the starting position.
Repeat each leg 10 times and then switch.
Upper Body Workout
A pair of lightweight dumbbells will help you work out your upper body muscles. You can start with a pair of one-pound dumbbells and increase the weight up to 10 pounds after training.
Single Arm Row
If you don’t have dumbbells, you can carry a pair of bottles or cans and engage the muscles.
Stand with your feet at hips width and move your left foot to the front while keeping your left hand on the left quad.
Push your hip back and bend your knee without bending your shoulders.
Keep your elbows close to the body and lift them to your chest.
Extend your arm to rest and repeat the movement 15 times on each side.
Overhead Dumbbell Press
This compound exercise engages several muscles and trains multiple joints at the same time. It’s one of the best exercises for shoulders and upper back muscles.
Pick a pair of lightweight dumbbells and stand with your feet at shoulders width.
Move the dumbbells overhead until your upper arms are parallel to the floor.
Keep your neck and head stable and extend your arms above your head.
Maintain this position for 5 seconds, and then put your arms down.
Repeat 10 times.