The truth is, not everyone has the time to a public gym. Other people just don’t like the idea because they prefer and their privacy when it comes to their fitness and health. Well, the fact is that going to the gym is not the only way you can build your body.
Here are 5 ways to work on your body without leaving your home.
Push-ups
⦁ Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length.
⦁ Next, lower yourself down until your chest almost touches the floor as you inhale.
⦁ Now breathe out and press your upper body back up to the starting position while squeezing your chest.
⦁ After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Variations: If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
Flat bench lying leg raise
⦁ Lie with your back flat on a bench and your legs extended in front of you off the end.
⦁ Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
⦁ As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
⦁ Now, as you inhale, slowly lower your legs back down to the starting position.
Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.
Incline dumbell press
⦁ Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
⦁ Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
⦁ Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
⦁ Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
⦁ Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
⦁ Repeat the movement for the prescribed amount of repetitions.
⦁ When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
Jump squats
⦁ Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
⦁ Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
⦁ Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
⦁ Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
⦁ Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
⦁ Repeat the movement for the prescribed amount of repetitions.
⦁ When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
Barbell lunge
⦁ This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
⦁ Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
⦁ Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li>
⦁ Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
⦁ Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Conclusion
You’ve been provided with exercises that could be done in the comfort of your home. Some of these exercises do not require any specific equipment, while others do. Either way, you have fewer reasons not to exercise.
WhatsApp number: +971565830067 (Just send us code 12250 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.
You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________