Workout routines are an essential component to fitness and overall health. If you prefer to perform your workouts at home, it can be difficult choosing exercises with limited equipment, time and space.
If you want to look and feel younger or want to lead a stress free life or even if you want to improve your concentration, look no further than ‘Regular Exercises’. Weight loss is just a minutiae of the several benefits that exercises brings along with them. Exercises, when practiced on a daily basis can work wonders for your body by reducing those flabby muscles and providing you with a firm, toned shape. In today’s busy world where everyone runs around as if in a rat race, the only best way to boost your energy and to combat the emanating health issues and diseases is Regular exercise. So, whether its the desire to stay happy or the die-hard wish to get those flamboyant abs, this is the key.
Begin with Jump squats, for which you would not require your dumbbells. Squat down and push yourself up by jumping. You need to land back on your feet and lower into a squat again. Repeat the same process for 30 seconds. To have a good balance you can hold your fists tight in front of you.
This exercise is an excellent calorie burner because squats use the largest muscle groups in the body. Squats are exercises that consist of an up and down motion of the body that resembles the motion of getting out of a chair. In fact, some trainers suggest that a person new to trying to do squats can practice by getting up and down from a chair. The proper way to begin is to keep your back straight, feet spread apart about shoulder length with both arms extended, knees over the ankles and then go downward with your butt just touching the chair; then return to your original standing position. Eventually, stop using the chair and you’ll be doing effective squats. No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats.
Bicep Curl and Stair climb
Using stairs is always recommended and it can keep you healthy and active. The stair climb will tone your legs and the bicep curl with strengthen your arms. You need to have a flight of stairs in front of you. Hold the dumbbells in your hand and climb the stairs. You need to perform bicep curls along with the climbing. Repeat climbing the stairs and bicep curls for 30 seconds. You will feel the burn in your legs and arms.
Similar to squats, lunges are a functional lower body exercise that trains nearly every major muscle group in the legs. You can perform a variety of lunge variations including stationary lunges, walking lunges, side lunges and lunge jumps with little to no equipment.
You should do this move only for 3 seconds. Lie flat on your back. You can place a rolled up towel under your lower back for support. Stretch out your arms, above your head and tighten your abdominal muscles. Then lift up your legs and arms together and try to touch them above your body. Lower them and repeat. To make this exercise a little easier, you can place your legs straight above your body and touch them with your hands. This will increase the flexibility in the core area.
Push-up and Side Plank
Do a regular pushup with hands placed wider than the shoulders and your legs straightened behind you. Pull in your abdominal muscles and keep your body in a straight line as you continue the pushups. As you complete each push up, bring your body to the side and do a side plank.
Walking is simple yet powerful. It can help you stay trim, Improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for a number of diseases (diabetes and heart disease for example). A number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss.
Plow Pose (Halasana)
Effective in calming the brain, stimulating the digestive organs and the thyroid glands, curing backache and toning up the abdomen muscles, Halasana helps to circulate blood into the top lobes of the lungs thus improving breath capacity. Plow Pose should be performed usually after the Bridge Pose.
Lie down on your back and lift your legs straight up in the air. Use your hands as support while you lift your hips up off the floor and bend your hip joints so as to lower your toes to the floor behind your head. Stay in this position for a few minutes and then restore back to the original posture slowly. Do not go about rapidly as it can be harmful.