Do you wake up daily, look in the mirror and think Gosh I need to get in Shape! But the problem is you don’t HOW? How to approach to get in shape in no time? There might be times you have tried losing weight and flow a healthy regime however things didn’t work last time or before that.
May people want to get fit but don’t want to join the gym or a health club because maybe it’s too expensive, or inconvenient or maybe you just want to independent type. Some people join a gym, become a member but their schedule is manic and doesn’t allow them to visit gyms very often. So the only option they are left with is working out at home.
But some has a doubt that can they really do a great workout at home? And the answer is absolutely YES!
To design an effective workout program at home you don’t need much effort or money. It’s quite easy. All you need to do is purchase small exercising tools like fit balls, push up bars, exercise bands and dumbbells which are quite inexpensive. Moreover without these tools as well you can perform exercises for fitness. All you need is half an hour of your day for workout, determination and a healthy diet plan.
Summers are the best time to get in shape as you can sweat it out to flaunt those perfect curves and muscles.
This time we are here to help you out with getting fit and get in the perfect shape you always dreamt of that too in no time. We will help you with the exercises of your choice that will help you get in shape. Just one important thing you need to keep in mind is that always combine your workout with a healthy diet. Get over with your workout in morning and then get on with day freely. A Simple way of maintaining a healthy diet is just to eat natural foods instead of processed foods. All you require is sufficient fuel for your body to match your body’s energy needs.
But the key mistake people do when they workout at home is that they set the bar too high when it comes to exercising comprising it of tough workout sessions. If you are a sedentary beginner don’t jump into the deep end and put yourself under too much stress. The workout is a sudden shock to the body if you haven’t done it in a while. It might make you feel tired and lethargic if you overdo it. Instead of tart off slowly adopting new workout regimes and make these activities a part of your daily routine.
Gradually you build up your body to become more accustomed to working out and they your body become more efficient. This makes your body get adapted and transport of oxygen to muscles improves and increases making you feel more active throughout the day.
So let’s adopt fitness as a lifestyle and get started with these simple exercises listed below. Initially this can make you feel that workout is difficult making you want to go it out but just remember one thing this won’t last forever, eventually, it will be easy and you can carry it for life long fitness by making it a daily activity.
Simple exercises to be followed to get in shape:
This exercise works on the abdominal area. This is perfect for beginners and can be easily performed at home.
How to do it?
All you need to do is lie on your back with feet on the floor and bent knees. Place your hands lightly over ears slightly touching each other. Press your lower back and lift left foot off the floor until your knee points to ceiling. Extend the right leg lifting it slightly. Curl your torso slowly upward, touch right elbow to left knee and come back to starting position. Repeat this with right leg as well touching the left elbow to right knee. Do at least 10 reps initially and then you can increase slowly as you become comfortable. Don’t forget to breathe slowly while doing the exercise.
You can make it easier don’t incorporate upper body and let the shoulders and head flat on the floor to rest. Just curl up the legs like you do while riding a bicycle.
30-60-90 for abs and legs
The targets areas for this exercise is legs and abs. it makes your legs and core strong.
How to do it?
Lie straight on your back and keep your hands above your head at 30 degrees and keep your legs together. Now pull your legs off the ground at an angle of 30 degrees from the ground. Don’t bend your knees and make sure they are lifted straight. Strain your abdominal muscles but make sure you don’t bend at the waist. Your body position should be 30 degrees hand, 180 degrees waist and 30 degrees leg from ground. Breathe deeply thrice while maintaining this position.
Now increase the angle for legs from 30 to 60 degrees once you get comfortable with the previous one. Maintain the position and again breathe deeply thrice. To increase the level of difficulty increase the angle at legs to 90 degrees. Maintain the position. You can repeat the same backwards. Make sure your waist is flattened while doing it.
Planks for abs
This exercise works on strengthening the core and gives you perfect shaped belly. This exercise helps tighten and shrink waistline. It works on abdominal muscles (oblique’s, transverse abdominal) that many other abs workouts don’t reach.
How to do it?
Planks can be done in variable positions depending on your capabilities. If you are a beginner you can start with basic plank position and then slowly move to the complex ones like side plank or plank with arm raise.
Prop yourself up using your arms and knees. Now stretch your legs straight supporting your weight on tips of your toes and your elbows. Don’t bend, keep your back and body in straight line from your feet to head. Do it for 30-60 seconds. Don’t forget to engage your core by stretching your abdominal muscles.
Maintain this position for 30 seconds and then come back to initial positon. Once you are capable of doing this position make it the bit harder by pulling up one leg few inches up and then alternating this with both legs.
Lie on your left and keep your knees straight. Prop your upper body up on your forearms and left elbow. Then slowly raise your hips till your body forms a straight line from shoulders to ankles. Hold the position for 30-60 seconds. Return to initial positon and switch side. Now turn around and do it with the right side.
Side Plank Dips
You need to start with the side plank position. Now lift your foot and try balancing with forearm and ankle. Once you get the balanced position try to push your hip down towards the ground but make sure it doesn’t touch the ground. Now push back to the initial position and keep your body straight. Then you can swap sides and do it from the right side.
While doing these plank dips you need to keep in mind that you don’t overextend the movement and don’t try to exaggerate the exercise by lifting higher than the starting neural position. Just make a small dip with your hips.
When you get adapted to this position try lifting leg up into the air. This makes your glutinous ad legs work harder on the resting leg. Additionally, you can hold a dumbbell at side of the hip in your resting hand for that extra resistance to the core.
Plank with Arm Raise
If you add arm raise to this really effective exercise like plank results in improving your posture and core strength which makes you look taller, confident and feel better about yourself.
Get the pushup position but end your elbows by resting your weight on forearms instead of hands. Now lift your right arm straight in front of you maintaining your hip placement and keeping your body in straight line from ankles to shoulders. Hold this for 5 seconds and then switch arms.
This exercise works on butt, shoulders and legs. Squats is a great exercise for ladies who want that sexy butt and toned legs.
How to do it?
To take the position stand straight with feet little wider than the shoulder width apart and toes pointed outward. Your knees should be flexed and back should be straight. Keep both your arms folded at elbow and placed behind the head. Now slowly lower to a sitting position keeping your body weight on heels allowing yourself to lean forward. As you lower raise your arms and keep your hands at 10 and 2 0’clock angle. Once the thighs become parallel to floor slowly stand up pushing through heels to initial position.
This time lower into a squat with 5-7 pound dumbbells in each hand. Lift them up and lower and stand up with the lowering weights to side. Repeat this for 10-12 times.
You can make it easier by placing a stability ball between a wall and your lower back and then squat so that this can give your back support.
For sumo squats stand with legs wide apart. Just keep your heels on the floor with arms straight and close to your body. Now squat down allowing your knees to bend and let the inner thighs feel the contraction. Make sure you keep your knees in line with your feet.
Make sure you don’t let your knees come over your toes.
Once you are comfortable doing this position do it using weights in hands or let it drop In between your legs.
To make it more effective you can use two benches. Stand on both the benches with one leg on each one of them. Ad squat down with weight in the middle of legs. This enables you to increase the stamina and range of motion.
This exercise works on triceps and chest. This is a classic exercise because it works on the entire body length and burns a lot of calories. It also works in tightening the chest muscles to make them look perky in a bikini.
How to do it?
Get down on all fours that both hands and legs. Place your hands on the floor keeping them slightly wider and in line with shoulders. Keep your feet close to each other. Now slowly start lowering your body while breathing in till your chest nearly touches the floor. Now push yourself back to initial position by breathing out. Make sure the position is appropriate with hips lifted and your core engaged at the same time.
You can make it easier by doing a bent knee push-up in which you can keep the knees on the floor. As you get adapted and get stronger extend one leg backward and then progress to traditional pushups.
To make it harder do the Pilate style push-ups in which you can keep one leg in air and the other feet touching the floor and then go down and up.
Do at least 10 reps initially. With time you can extend up to 20-50 push-ups in one set as per your strength and capability.
Cardio is a high-intensity interval training which can be done to warm up and burn calories in a very short amount of time as compared to slow endurance exercise.
How to do it?
You can pick any piece of cardio equipment like treadmill, cycle, bike, jump rope, elliptical etc. and repeat the following pattern while doing cardio.
- For 3 minutes give your 50% of your maximum effort.
- For 20 seconds give your 75% of your maximum effort.
- For 10 seconds give your absolute maximum effort.
You can make a habit of running daily in the morning as it is a key cardiovascular exercise. Not just exercise it also works as a stress reliever. A good relaxes you and with music along with it makes your morning perfect. You can do running outdoors or on the treadmill. When you do it on treadmill set it to high incline and do 15-second sprints for 12 rounds with 45 seconds rest. Trust me this is a surefire way to pump up your heart rate and also speeds up the fat loss procedure of body.
Another cardio exercise which can be done at home is jump rope. If you want to sweat up quickly and keep your heart rate up do it at home or gym. You can use a variety of frequencies, speeds and rest. It is convenient as can be done anywhere and all you need is a rope.
Do 50-100 jumps a day.
This exercise mainly focuses on gluteus muscles, hamstrings to create stronger legs and lifted tight rear. It also works on quadriceps as you need to straighten knees against resistance.
How to do it?
Stand in front of a staircase or bench. Place your left leg on the step and press your left food into the step. Now push your body up till your left leg is straightened. Now lower your back until your right foot touches the ground floor and then repeat this by placing the right leg on the step.
Make sure you keep your chest up and engage your core by breathing in and out. Keep your weight evenly distributed and don’t lean too forward or too back.
This exercise works on the upper body.
How to do it?
Lie flat on your stomach with feet joined together. Now bed your arms at elbows and prop up at straight angles with the help of your hands.
Now breathe in and carefully pull up your torso carefully bending at the waist while holding your head up in air. Hold the position for 30 seconds and then come back to initial position breathing out. Do at least 10 reps.
This exercise is for strengthening your core and abdomen.
How to do it?
Stand straight with your arms stretched out parallel to the floor. Now sit down bending your knees but your hips in the air with no support. Now lie on your back with your knees bent and they should be pressed back to your chest. Now slowly stretch your legs and try to hold them straight by supporting your lower back with hands. Maintain this position for 30-60 seconds. Once you are capable of doing this position you can release the support from hands and stretch them out as well.
This exercise works for maintaining your buttocks and hips.
How to do it?
Lie straight on your stomach with your chin touching the floor. Make fist from the hands and keep your arms at your sides. Try stretching out your legs and feet as much as you can.
While breathing in slowly, raise your one leg and then lower it while breathing out. Then do it with your other leg and the position will look like a grasshopper hoping around.
BENT OVER ROW
This exercise works for the mid-back region and triceps.
How to do it?
For doing this exercise you require 3-, 5- or 8-pound dumbbell. Stand straight with feet hip-width apart with a dumbbell in each hand. Now slightly bend your knees with dumbbells in front of your knees, lean forward not from your waist but from your hips and keep your back flat. Lift the dumbbells up towards the lower part of the chest, keeping your arms next to your ribs. Keep lifting the dumbbells till your shoulder blades start squeezing and dumbbells touch your abdomen. Lower the dumbbell then lift it up. Do these for 10-12 reps.
To make it easier use an incline bench and lie on your stomach and chest. Now do the pull-ups with a dumbbell. Do it until the time you can do it unassisted and without the bench.
TRICEPS PRESS UPS
This exercise works on the triceps.
How to do it?
To get the position keep your hands slightly narrower than the shoulder width and should be in line with the chest. Press down while pushing elbows back and keep them tight. To do this action this will use your triceps to press down. Push back up and finish by getting onto the start position. Repeat for 10 times.
Make sure your elbows are tucked into the waist as that you can work on your arms more.
To make it tougher you can complete this movement with the help of dumbbell or medicine ball by placing it in front of your chest on the floor and complete the position by holding handles. This will recruit more muscles to keep you balanced and still.
Make sure you don’t push your arms away from the body.
Superwomen are great exercise for lower back.
How to do it?
Lie flat on your stomach with arms and legs straight on the floor. Now slowly start lifting both your legs few inches off the floor. Along with legs raise both your arms extended off the floor. Now you will be lying on your stomach with arms and legs in the air. Hold this position for 5 seconds and then come back to initial position. Repeat this 15 times. This positon exactly looks like a superman style position.
To make it bit easier lie on your stomach, move your legs upwards but for support place, your hands alongside your face so that they can support your body weight.
Once you get comfortable in this position start moving your hands near your armpits. Now alternatively start lifting your left arm and then right arm to get that extended position and finally do a superwoman when your body gets adapted to previous positions.
SECOND POSITION PLIES
This is a ballet position which is great for toning the inner thighs and also tones the glutinous minimus that is the side of the butt to give you those lean legs that of a dancer.
How to do it?
Stand straight and then spread your feet wider than shoulder width apart. Keep your toes pointed and turned out slightly. Start lowering your body and bend your knees until your thighs become parallel to the floor. Bring your arms overhead or you can join both hands in front of chest to take a Namaste position. Keep your shoulders back and down. Pause in this position for a time being and try to hold it. Now push yourself slowly back to the initial position.
Bridges are quite good for healthy back and also prevents back pain. It is a perfect exercise to get those perfect round buttocks.
How to do it?
You have lie face up on the floor with bend knees and feet touching the floor. Once you get in this position start raising your hips so that your forms a straight from knees to your shoulders. Keep yourself in this position and then slowly lower your body back to the starting position.
Make sure you follow the five elements of fitness while working out at home. Above listed exercises can be broken down into these elements to get the maximum result out of these exercises. In order to gain that perfect shape in lesser time period do these workout exercises following these mantras.
- A Warmup: a warmup can include an easy walk or on the treadmill.
- A Cardiovascular/ aerobic workout: for cardiovascular portion do running or pedal faster. Do aerobics or jump rope whatever cardio you enjoy the most to fasten your hart rate.
- Strength building exercises: for resistance do squats, pushups, crunches and planks. You can also workout with dumbbells, tubing and bands.
- Flexibility moves: you can increase your flexibility with dance moves like ballet moves second position plies or yoga poses. You can also do floor stretches.
- A final cooling down session: you can do a cool down by doing a cardiovascular workout at the low level to bring the heart rate to a normal state.
Follow this mantra for your fitness and trust me you will achieve what the body you want.
Tips for home exercises:
Here are some tips that you need to follow for home exercises.
- If you are a beginner always aim for 30 minutes of cardio three times a week, 30 minutes of strength building exercise three times a week. Make sure when you work on strength building it covers all the muscle groups like lower body, abdomens, back and upper body.
- Whatever type of exercise you do don’t jump into complexity and start slowly. Gradually increase your workout time and complexity.
- Surf the internet and challenge yourself for new fitness regimes. Avoid boredom and make sure you follow the exercises correctly.
- Have a plan and schedule your workouts. If you have any changes done then reschedule it immediately to avoid any lapses in a workout.
- Never miss out on checking your workout progress so that it can motivate you to achieve your goal.
- Make sure you do a total body workout.
- Don’t forget to target your trouble zones like belly, legs or it could be anything you want to be in shape.
- Don’t forget to keep a check on what you eat. What you put in your mouth has a direct impact on your body. Maintain a diet chart so that your hard work reflects on your body.
- Make exercising a daily habit like eating and sleeping and trust me you’ll start loving your body.
I hope that these would be really helpful to get in shape. Follow these suggestive exercises and tips, you are good to go.