by Aloka Mehta Gambhir
A good home workout is one that does not use equipment, takes up less space, adds strength, is great in a time crunch, and is flexible. We all face regular pressures with work, social commitments, family commitments, long commutes etc. Our fitness bears the brunt of this lack of time.
With these top 10exercises that you can do at home, you will be able to take your fitness into your own hands and you won’t have to make yourself anymore excuses.
A great stretch and very good for your whole body, specially your back. Lie on your stomach on a mat with your legs extended, arms extended overhead with palms facing each other. Relax your head to align it with your spine. Extend both hips a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Hold this position briefly. Gently inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips.
Downward facing dog –
Kneel on an exercise mat or floor and bring your feet together. Place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Get into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Shift your weight backwards by pushing your hips backwards and upwards. Move your body moves backwards and attempt to push your heels towards the floor. Continue moving until your body forms an inverted-V, keeping both arms and legs extended and a neutral (flat) spine.
Pushup with single leg raise
Lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your lower back to sag or your hips to hike upwards during this downward phase, contract your glutes and thigh muscles to create stability for your core. Press upwards through your arms while maintaining a rigid torso. As you press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position briefly before returning to your starting position. Repeat with other leg.
Lie on your stomach with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso. Lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Continue to breath while holding this position for a specified time (20 seconds at least). While maintaining a stiff torso and extended knees, gently lower your body back towards the floor.
Side plank with bent knee:
Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder. Contract your abdominal / core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine. Return yourself to your starting position.
Stand with your feet at shoulder width, arms by your side. Shift your hips downwards and take care to not take your knees further than your toes. Continue to lower yourself till you feel your heels lifts of the floor. With a very brief pause at the bottom, explode upwards through your lower extremity. As you jump into the air, keep your feet level with each other and parallel with the floor. Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels. Always push your hips backwards and drop them downwards to absorb the impacting forces associated with jumping.
Stand with your feet together. Lift one foot off the floor, stabilizing your body on the stance (supporting) leg. Avoid any sideways tilting or swaying in your upper body and try not to move the stance. Hold this position momentarily before stepping forward. As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. Continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean. Firmly push off with your front leg, activating both your quads and glutes (thighs and butt muscles) to return to your upright, starting position.
Side lunge –
Stand with your feet parallel facing forward and hip-width apart. Step to the right while keeping your weight over your heels and both feet facing forward. Bend at the hips, pushing them backwards while simultaneously shifting your weight towards the right foot. Continue shifting your weight over the right foot until your shinbone is vertical to the floor and your right knee is aligned directly over the second toe of your right foot. The heels of both feet should stay flat on the floor. Push off firmly with your right leg, returning your body to your starting position. Repeat the movement for the opposite side
Side lying hip abduction –
Lie on your side on a mat with legs extended straight, away from your body. Hold your feet together in neutral position and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip. Raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position. The hips should remain vertical to the floor and the knee of the raised leg should point straight away from you. Continue raising the leg until the hips begin to tilt upwards or until your feel tension develop in your low back or oblique muscles. Then return to starting position and switch legs.
Reverse Crunches –
Lie on your back with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Then lift your feet off the floor, raising your knees directly above your hips while maintaining a 90 degree bend in the knees. Hold this position and breathe normally. Then raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head. Finally lower your spine back towards the mat in a controlled fashion, rolling out until your spine and pelvis (hips) contact the mat and your knees are positioned directly over the your hips with a 90 degree bend with your lower leg.
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