Achieve a stronger body and burn calories with these 7 essential exercises that should never be overlooked in your fitness routine. While diet and quality sleep are crucial, many individuals spend countless hours searching the internet for the perfect full-body workout. Look no further!
This article introduces an ideal home workout that requires no special equipment. All you need is a strong desire for self-improvement, dedication to exercise, and some free time and space at home. This simple yet effective training consists of 7 exercises, suitable for beginners and seasoned enthusiasts alike. Follow the detailed instructions provided for each exercise to maximize your results. Get ready for a spectacular transformation!
1. SQUATS
- Stand with your feet slightly more than shoulder-width apart and your chest lifted.
- Extend your hands out in front of you to help maintain your balance.
- Start by sitting down as if you were sitting on an imaginary chair, keeping your face and head facing forward.
- Lower your body down until your thighs are parallel to the ground, focusing the weight on your heels.
- Keep your body tight and push up through your heels to return to the starting position.
- Complete 12 repetitions.
2. LUNGE
- Begin by standing with your feet shoulder-width apart and placing your hands on your hips.
- Take a step forward with one leg, and bend both knees until your back knee is just above the ground.
- Return to the starting position by pushing through your front foot.
- Repeat the same sequence with the other leg.
- Complete 10 repetitions for each leg.
3. PLANK
- Lie face down on the floor.
- Position your arms directly beneath your shoulders, aligning your wrists with your elbows in a straight line.
- Engage your abdominal muscles and glutes (buttocks muscles) as you hold the position for as long as possible. Gradually increase the duration over time.
- Rest for approximately one minute between repetitions.
- Aim to resist and hold the position for as long as you can.
4. PUSH-UPS
- Begin in an all-fours position with your hands on the floor, slightly wider than shoulder-width apart and in line with your shoulders.
- Ensure your body forms a straight line from shoulders to ankles.
- Engage your abdominal muscles by squeezing them tightly.
- Lower your body until your chest is close to touching the floor, while keeping your elbows tucked in close to your torso.
- Pause briefly, then return to the starting position.
- Complete 20 repetitions of this exercise.
5. BURPEES
- Begin by standing with your feet hip-width apart and your arms resting at your sides.
- Lower your body into a squat position, placing your hands flat on the ground in front of you.
- Push your legs back to assume the push-up position, gradually lowering your chest towards the ground.
- Return to position two by pushing both feet forward, returning to a squat stance.
- Jump up explosively, simultaneously raising both hands above your head.
- Repeat this sequence for a total of 10 repetitions.
6. SIT-UPS
- Begin by lying on the ground with your hands positioned by your ears, avoiding strain on the neck. Bend your knees and place your feet on the floor.
- Lift your shoulders and upper back off the floor while keeping your face pointed towards the ceiling. Exhale as you elevate yourself as high as possible.
- Hold this position for a second, then inhale as you return to the starting position. This exercise targets the upper abdomen effectively.
- Repeat this movement between 15 and 25 times for optimal results.
7. CLAMSHELLS
- Lie on your right side with your arm extended along the mat, and rest your head on your arm. Bend both knees and bring them slightly forward, aligning your feet with your buttocks. Ensure your hips are stacked, and maintain a small gap between your waist and the ground. This is the initial position.
- Inhale.
- Exhale. Keep your feet together and activate your right glute to raise your right knee toward the ceiling while maintaining the distance between your waist and the floor.
- Inhale. Lower your right knee to return to the starting position.
- Complete 10 repetitions on the same side before switching to the other side to complete the remaining repetitions.
