Last Updated on December 21st, 2020
There is a different and difficult feeling that comes to mind when I hear the word gym. I can only think of lifting weight, protein powder and no junk food. Well junk food is one thing that definitely needs to cut down! Not everyone is comfortable to workout in gym. There may be people who were involved in sports during their school time and prefer running over treadmill. There may be people who evolved with yoga, hence would be comfortable at home doing Aasan! Whatever may be the reason you can always opt for something that is different from going to gym! There are few gym exercises that are useful even without the fat-cutter shakes or protein powder that you can do as a part of home workout.
These Exercises promises not only healthy body but also a fitter and good looking body.
Let’s get started with Gym exercises that can be a part of your home workout
Unlike the cute name, it’s a typical fat-blasting exercise. Start with a standing position with legs apart, moving to pushup position to squat while jumping up again to the start position. There are other variations to it once you are pro at beginner level.
Initially you can just do the standing position with a pushup. You can introduce the jumps after a week of practice. Burpees are one of the exercise to do, to get in shape quickly. They burn a lot of calories and they speed up your metabolism during the day. This is one of the best gym exercises which should be included in your home workout as well.
This is one tried and tested exercise to give your legs a tone and sculpt. Ladies you should do this for drooling legs!
Stand tall with your feet spread shoulder wide apart. Lower your body pushing your hips back and bending your knees. Pause and stand up again.
Few things to keep in mind while doing squat:
- Your knees should not move further your shoulder when you look at your body from side.
- Initially you can take help of a chair for correct posture. As the wrong posture will impact your knees and back.
The first time I did a pushup, I couldn’t bend my arms and fell straight on my face! This is one exercise which is important for your chest, shoulder, upper back and core.
To do it right, I learnt it a little late, you have to get into a plank position. Push your body down until your chest touches the ground. Keep your elbows closer to your body, so the elbows are not affected adversely. And get back into plank position. Initially you might be able to do 5, that is awesome! Try doing 7 next & moving forward to 10 with a gap of 5 minutes and pushing yourself again.
Another one from the gym exercises that should definitely be a part of home workout. It’s a full body workout! It concentrates on your arms, back, chest, oblique, abdomen, legs and hips. Start with plank position. Bend your left leg towards your chest, alternatively bend your right leg. It’s like running in a plank position. Move your legs as quickly as you can. Avoid bouncing up and down, try keeping your abs tight.
Try doing three sets of as many mountain climbers as you can, as they affect your body proportionately.
Tricep Dip/ Bench Dips
This is a complete arm exercise, strengthening your tricep area. The back of the arm is usually a painful area to reduce, this exercise promise good results. Including this in your home workout will give you toned arms and hence a confidence to wear all different sleeves in your clothes.
You can start with sitting while bending your knees and your hands directly under your shoulder with your fingers facing your hip. Lift your core with the help of your arms. You can do another variation of it by the help of chair.
Place your hands on the edge of chair and pushing your body to the level of chair. It’s like trying to sit on the chair and moving back down.
Crunches or Sit Ups
Sit ups can strengthen your upper and lowers abs when you are on home workout.
You really need to understand how to do them correctly as it severely affects your back and neck. You may have seen people doing it wrong while placing their elbows behind and pushing it too hard and unable to get up. It’s better to cross your arms on the chest to make it easy to lift yourself up.
Also make sure if you are doing it with hands behind your neck or head, do not push your neck to perform the exercise. let the complete body have a straight back coming up by itself. Do not pressurize too much on your back and neck. With constant practice, you will be able to do it for more repetitions.
Start with knees bent sitting on the mat. Next is to get up with you head, neck and torso off the ground to a sitting position. You can take help by asking someone to put weight on your feet, so the impact is on your abs and not on your legs. Another good gym exercises which must be a part of home workout routine.
Heel touch is one exercise to target abs and bit of oblique. Start with lying on the mat with knees bent and feet apart. Keep your arms on your sides and shoulders raised from the ground.
Using your abs bend your body towards the right with right arms touching the heel of your right foot. Do it alternatively with your left side. Do as many reps according your strength.
Lie on the floor with your arms extended and palm facing down to the ground. Bend your knees to a 90 degree position. While tightening your abs move your legs towards the torso while lifting your hips off the ground. Pause and move back to the starting position.
It’s a great workout for abs and core because it strengthens them. It somehow uses fewer calories than other gym exercises suggested. Good exercise for your home workout as it does not require any equipment or any help.
A very simple looking exercise yet most people are not able stand that position for more than 30 seconds. This exercise helps in developing the core, shoulders and back. It helps strengthen your core and abs and give your back a strong backbone health. It is considered to be the most important exercise for sports players and heavy weight lifters. Even though you are not going to do any of the weight lifting but yet this exercise should be done as much as possible to build a straight back and healthy core. So, do include this best gym exercises in your home workout to achieve strong core.
You have to constantly squeeze your abs to hold that position in Planks for at least 20 sec to 30 sec duration.
How to do it:-
It is Simple to do. Bend you elbows to about 90 degrees so that you are resting your weight on your forearms. Make sure your elbows is directly beneath your shoulders, and you have a straight back (body) in the horizontal position with a slanting posture. Form a straight line from your head to feet and hold this position for as long as you can.
Rope jumping is a known fitness exercise that is forgotten nowadays. It is a great calorie-burner and helps in keeping the body healthy and fit. Jumping rope is really good for the heart as well. It helps in strengthening the upper body as well as lower body. Helps in increasing the flexibility of the body as well.
This can be practiced by an individual of any age. If done properly and once learnt then you will find this exercise really entertaining as well.
How to Jump on Rope
If you are new to rope jumping then we suggest you to start doing it now. Practice it daily for some time and then soon you will be able to do it without any efforts. It will soon become a part of your reflexes.
It demands coordination initially but later it becomes easy to do rope jumping workout.
First feel the rhythm of the rope and then practice jumping without rope. Jump not to high and not too low.
Finally when you feel comfortable start with rope and swing it with the handles in the hand and jump when comes close to your feet.
Apart from all these simple to do gym exercises, you can also practice different types of pilates exercises which helps in building your core and gives you the best looking shape that you desire for. Different types of pilates exercises are there which we have discussed on Medictips. You can feel free to search for pilates and start learning now !
Few things to consider before starting at home exercise.
- You body will show results when you train it and not punish it. Start slow and increase intensity day by day and not at one go. As you won’t be able to get up next morning to do the same because of sore muscles.
- Try drinking green tea with lemon and honey one hour before the work out as it will help reduce more.
- Sleep well, as you will only be able to workout when your body has rested well.
- Watch videos on exercise if you are not getting it right. Doing it wrong will only make your body tired and not strong.
- Sauna rooms or steam can make a good recovery for your muscles as heat increase growth hormones for muscle repair.
We hope this gives you the idea about all the best and possible gym exercises that you can do at Home and maintain a good looking figure(women) or physique(man) with your home workout. Make your own gym at home. Play a good motivating Song and start doing these awesome and effective workouts today itself.
Share your comments below and let us know how can we further make your workout more interesting and effective.