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20 Best At-Home Exercises

Medikoe Fitness Expert

Medikoe Fitness Expert

  Indira nagar, Bengaluru     Feb 9, 2017

   8 min     


It’s well-known that most people who start going to the gym stop in a few days. There are many reasons for this. Most people are busy and cannot spare the time.

After a long day at work, it is too difficult to motivate yourself to actually go to the gym. After missing one or two days, it’s much easier not to go than to motivate yourself again to start going regularly.

Of course, motivating yourself is one part of the problem. The other part is time. If you didn’t have to go to the gym, then it would save you time, and you wouldn’t compare your own workout with everyone else’s.

The good news is, unless you’re trying to get hardcore into shape, you don’t need a gym. If you’re exercising just to keep fit, you can workout at home with no specialized equipment needed.

  1. Cobra- It is an excellent way to exercise at home and this is a good upper body workout.
  • Lie on your stomach with your hand below your shoulders and your fingers facing forward.
  • Press your hips into the mat or floor.
  • Stretch your upper body and bend your torso away from the floor but keep your hips steady.
  • Stay in this position for 15 – 30 seconds.
  • Repeat three or four times.
  1. Bodyweight Squat
  • Stand straight with feet a little more than shoulder-width apart.
  • Hold your arms straight out and parallel to the floor, at shoulder level.
  • Brace your stomach and keeping your arms and back straight, bend your knees and sink down. Pause for a few seconds then raise you up again.
  • Do 15-20 repetitions.
  1. Side Plank
  • Lie down on your left side, then prop yourself up with your elbow.
  • Lift your hips until your body is in a straight line from ankle to shoulder.
  • Pause for 30 seconds, after that lower your hips.
  • Repeat on the other side.
  • Do 10-15 reps.
  1. Sweeping Side Plank
  • Take the side plank position, with your elbow bent underneath you.
  • Bend your knees slightly and as you lift your hips into the side-plank, sweep your free arm in front of you and over your head.
  • Pause then lower yourself.
  • Repeat 10 times on either side.
  1. Bridge
  • Keeping your knees bent, lie on your back.
  • Your feet should be horizontally kept on the ground.
  • Then lift up your hips until your body is in a straight line from shoulder to knees.
  • Pause for five seconds, and then bring your body back to the original position.
  • Repeat ten times.
  1. Second Position Plies- A simple but effective lower body exercise taken from ballet.
  • Stand with your legs greater than shoulder width apart. Your feet should be turned out slightly, which mean that the toes should not face straight ahead but should be turned away from each other.
  • Lower your bodies until your thighs are parallel to the floor and bring your arms overhead.
  • Pause then bring yourself back up.
  • Repeat 15 to 20 times.
  1. Superman
  • Lie on your stomach with your hands stretched out in front of you, palms facing each other. Legs stretched out with toes pointing towards the wall behind you.
  • In the first phase exhale and brace your abs and core muscles as you lift your hands off the floor and stretch your legs to lift up off the floor as well.
  • Don’t arch your back or lift your head.
  • After three or four seconds inhale and lower your limbs without moving your back or hips.
  • Repeat three times.
  1. Downward-facing dog
  • Take an all-four position with your hands under your shoulders then move your feet back one at a time to come to a pushup position. Don’t let your hips move up, or your back sag down.
  • Exhale and lift your hips up, try not to lift your head. Press your heels back to the ground. If you can’t, bend your knees slightly.
  • Pause for 5 seconds
  • Inhale and bring yourself back to the push-up position.
  •  Repeat three times.
  1. Shoulder Stand- This is a little more advanced than most of the exercises so far, and it is best done with caution or with someone to help you out the first few times. It’s a full body workout
  • Lie down on your back and lift your legs and hips off the ground.
  • Bring your legs up over your head until your toes touch the floor behind your shoulders.
  • Then brace your back with your hands and lift your legs into the air so that they are in a straight line from ankle to shoulder.
  • Hold for a minute and then slowly come back to position.
  • Do three to five times.
  1. Incline Push-Up
  • This is a great workout for those starting out.
  • Using stairs or a solid box or a similar raised platform, assume the plank or push-up position, with your shoulder and your arms in the same line, without letting your hips rise up or your back sink down.
  • Lower your body until your upper arms dip below your elbows, pause for three seconds then lift up.
  • Do 15 to 20 reps.
  • The more vertical the incline is, the easier it will be to do. If you’re just starting out, you can even start against a wall.
  1. Squat Jumps
  • Start with your feet hip length apart, arms relaxed by your sides and feet flat on the floor.
  • Move your hips back and down and move down until your heels are about to lift off the floor.
  • Only briefly pause at the bottom stage and then jump up. Try to keep your back flat and your legs parallel to each other and the floor.
  • Be careful about landing, land on the mid-foot and push your hips back to reduce stress on your knees. Do not lock your knees on landing
  • Repeat five to ten times
  1. Standing Calf Raises – Wall
  • Stand with your hands against a wall, about 6 inches to a foot away from it.
  • Stand with your feet hip width apart.
  • Bend your left knee to lift your foot up until it is parallel to the floor. Lift your other heel and keep your knee straight. Use your hands to keep balance.
  • Pause for a few moments then slowly lower your feet. Then lift your right knee and repeat.
  • Repeat 10 times.
  1. Forward Lunge
  • Start with both feet together, pull your shoulder blades towards your hips and brace yourself.
  • Lift one leg and make it your forward foot. Land heel-first. Don’t move your upper body forward.
  • Pushing down with your hips, lower your body until it starts being uncomfortable or your front thigh is parallel with the floor.
  • Push off with the front leg to return to your standing position.
  • Repeat with other leg forward.
  • Repeat ten times.
  1. Push-Up with Single-leg Raised- This is much more advanced than most of the exercises on this list. Only after you can do regular push-ups should you attempt this. It is however, very effective as a workout.
  • Come to the push-up position.
  • Then lower yourself, not only should your upper arms go below your elbows, your chin should nearly touch the floor.
  • Once you’re coming up, raising yourself, straighten out one foot behind you. Keep the knee straight until your elbows are straight.
  • Repeat, with other foot.
  • Repeat as many times as you feel necessary.
  1. Step-ups
  • One of the simplest but most effective exercises on this list, this one is especially good for your calves and thighs.
  • A chair or bench, or stairs at about waist height is best.
  • Put one foot on the bench and raise yourself, keeping your back straight. Pause briefly then drop back and raise yourself on the other foot.
  • Repeat about 20 times.
  1. Scissor Kicks
  • Lying on your back, arms at your side scissor your legs up and down, crossing them.
  • Without resting, then scissor your legs from side-to-side. Alternate which leg crosses over the other.
  • Repeat ten times.
  1. Tripod Knee-Ins
  1. The downward dog is your starting position.
  2. Lift one foot up and away, until there’s a straight line from shoulder to ankle.
  3. Then bend your hips forward and bring the free leg forward, folding at the knee until the lower leg is parallel to the floor.
  4. Pause then go back to starting position.
  5. Do ten times on one foot and then repeat on the other foot.

18. Running on spot- A simple and easy exercise.

  •  It is nevertheless a good lower body workout is to run on the spot. 
  • After your muscles are warmed up, start running.
  •  lift your knees high so that they come to waist level.
  1. Step running- If you have stairs in your house, then this is an excellent cardio workout for you.
  • It will help you in developing both upper and lower body.
  • Use the stairs, about three or four, to run forward then back.
  1. Burpee- An excellent cardio workout that can be adjusted to be effective for advanced workouts as well.
  • From a standing position, sit into a squatting position with back straight.
  • From squatting, kick your feet back to get into the push-up position.
  • From the push-up position jump back into the squatting position
  • Jump up from squatting straight into the air and clap your arms over your head.
  • Repeat 15 times.

If you have any medical problem, you should not start an exercise session without first consulting a specialist or a doctor. In case you have problems with your back, your heart or issues like arthritis or joint pain, many exercises should be removed from your workouts.

Tags:  Fitness ,General health ,

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