Exercise to stay fit at home

People who do not want to go out in the cold weather during the winter to exercise, can do good exercise to stay fit at home and maintain their health. It’s not always necessary to go gym to do sports, with following a specific schedule and perseverance, you can get a fit and healthy body. For these exercises you don’t need help of any tool but your own body.

First do skipping for almost 10 minutes in order to warm up your body. Then start with the following tips.

Exercise to stay fit at home:

• Push up
• Glute Bridge
• Side lunge
• reverse lunge
• Spider lunge
• Jumping lunge
• Single-leg dead-lift
• Squat
• Squat jump
• Walk-out

 

•  Push up

Put your hands under your shoulders, and keep your feet hip-width apart. Keep your body in a straight line from the back of your head to your hips. Don’t tilt your head or your butt. And keep your elbows in and close to your body throughout the movement.

• Glute Bridge

Lie on your back with your feet hip width apart, toes facing forward, and your knees bent. Then contract your abs and push through your heels to lift your hips off the floor.

•  Lunge

There are four lunges you need to know to change your life.

1. Side lunge
2. Reverse lunge
3. Spider lunge
4. Jumping lunge

• Side lunge

By keeping your chest up, shift your weight through your mid-foot and heel, while lunging as low as your flexibility allows.

• reverse lunge

To do a reverse lunge, start out standing straight. Step one foot backwards, keeping your front knee at a ninety-degree angle. Keep your chest up, and distribute weight evenly between your feet. And allow your back knee to lightly tap the floor, and push through your front heel as you stand up.

• Spider lunge

Start at the top of push up position. Bring your right foot to the outside of your right hand, landing with a flat foot. Bring your foot back to plank and repeat in the other side. Keep your shoulders over your hands, and your hips in line with your body.

Also visit: Tricks for everything

• Jumping lunge

Keep your front knee at ninety-degree and lunge as low as your flexibility allows, with the back knee touching the floor. Don’t let it touch seriously. Let your weight distributed between your feet. Jump to switch your feel. Land softly.

• Single-leg dead-lift

Keep your back flat, your core tight, and your weight evenly distributed in your planted leg. Raise one leg behind you, hinging at the hip with your toes pointing down. Bend only as low as your flexibility allows. Pull yourself back to stand, using the hamstring of your planted leg. Keep your head neutral, keep going.

• Squat

Squat is a very joyful exercise to stay fit at home. Put your feet somewhere between hip and shoulder-width apart. Turn your toes as needed, keep your chest tall, and look ahead and slightly up. As you bend be sure your knees track in line with your toes. Squat only as deep as your flexibility allows. And you know how deep that is.

• Squat jump

Squat until your thighs are parallel with the floor, with your chest up. Hold your arms straight as you squat, and push them behind your back as you jump. Exhale as you jump as high as you can. And land softly.

• Walk-out

Keeping your legs as straight as your flexibility allows, and your back flat, bend at your waist, and place your hands on the floor in front of you. Keep your core tight as you walk your hands out to a plank position. Push your hips as high as possible, and press your heels into the ground as you walk your hands back in.