Finding the time to fit fitness into your day can be difficult. Going out of our way to get to the gym can seem impossible with everything we have going on in our lives.
Paying for a gym membership is also something not a lot of people can afford, especially with the rising cost of living, the costly process of divorce, and most people having a family to feed.
But going to a gym isn’t the only option to get healthier.
You can get your body feeling great straight from the comfort of your home. It’s more convenient with virtually no commute necessary and offers more flexibility since you can do your workouts whenever you want without a time limit or closing time.
Try out some of the exercises listed below to help you get started with your workouts at home. Working out has never felt better!
1. Bridge
- Position yourself lying flat on your back with your knees bent.
- Rest your arms and hands by your sides facing down and keep your feet hip-width apart.
- Lift your hips upwards until your body is arched.
- Hold this position for approximately 1-2 seconds before lowering yourself back down to your original position.
Start with 10 hip raises, take a one minute break, and then another 10 hip raises. Keep doing this for 3-4 sets. As you become more confident with this exercise, gradually add more sets and hip raises to each session.
2. Lunges
- Position yourself standing with your feet approximately shoulder-width apart.
- Remember to keep your back straight for the rest of the exercise.
- Lift your right foot and take a big step forward.
- Bend your left leg until your knee is just above the floor. Both legs should now be bent at a 90 degree angle.
- Hold this position for approximately 2-3 seconds before returning your right leg to its original position.
- Repeat the process with the left leg.
Start with 10 lunges with the right leg, another 10 lunges with the other leg, then take a one minute break. Keep doing this for 3-4 sets. As you become more confident with this exercise, gradually add more sets and lunges to each session.
3. Chair Squats
- Begin in the standing position facing away from your chair.
- Keep your feet shoulder-width apart
- Keeping your back straight, lower yourself until your bottom touches the seat of the chair. Do not sit down.
- Raise back up to the beginning position.
- Repeat the process 10-20 times, take a one minute break, then repeat the process 3-4 times.
Start with 10-20 chair squats, take a one minute break, and then another 10-20 chair squats. Keep doing this for approximately 5 minutes. As you become more confident with this exercise, gradually add more minutes and squats to each session.
4. Knee Push-ups
- Begin by kneeling on the ground.
- Lean forward and place your hands flat on the ground shoulder-width apart directly below your shoulders.
- Cross your feet
- Whilst keeping your back straight, bend your arms until your chest is a few centimetres from the floor. Do not let your chest touch the floor.
- Push yourself back up by straightening your arms.
Start with 10-20 knee push-ups, take a one minute break, and then another 10-20 knee push-ups. Keep doing this for approximately 10 minutes, or however long you are able to. As you become more confident with this exercise, gradually add more minutes and push-up to each session.
5. Sit-ups
- Position yourself lying flat on your back with your knees bent.
- Place your hands on either side of your head and keep your feet flat against the ground.
- If it feels more comfortable, cross your hands on your chest.
- Using your abdominal muscles, curl your body upwards to raise your torso towards your knees. Lower your torso back down.
- Repeat this process 20 times, take a 30 second break, then repeat the process 3-4 times.
Start with 20 sit-ups, take a 30 second break, and then another 20 sit-ups. Keep doing this for approximately 5-10 minutes, or however long you are able to. As you become more confident with this exercise, gradually add more minutes and sit-ups to each session.
It is important to keep your body flexible and your mind calm, especially if you are sitting down in one position for hours on end or are constantly on the go completing one job after the other. So give these workouts a go and let us know how you get on in our forum and social media! Tell us how you stay healthy and happy.
