10 fitness exercises you can do at home without an instructor

You don't need a fitness instructor to build muscles and boost your fitness. These 10 exercises you can do at home will see you off with fabulous body!

Love Sutra Love Sutra Sep 22, 2016
10 fitness exercises you can do at home without an instructor 10 fitness exercises you can do at home without an instructor

Spending a lot of money on gyms is not the only way to stay fit; a workout is also possible with some fitness exercises at home. All you need is a little bit of time and a workout plan. No matter what you like to do, there are numerous possibilities for workouts at home. Combining some cardiovascular exercises with strength training while adhering to a healthy diet will improve your fitness quickly. Watch your diet and do light exercises at home, you will soon notice changes in your looks. Engage yourself in muscle exercises at home while quickly moving from one exercise to another to keep your heart rate high.

Follow these 10 fitness exercises at home and bid your instructor goodbye:

1. Superman:

This is a good stretching exercise for the whole body. Lie on your stomach on a mat with the legs stretched behind you. Point your toes towards the wall behind you. With your palms facing each other, reach your arms out overhead. Relax your neck and align your head with your spine. Extend both hips a few inches off the floor and simultaneously raise both arms a few inches off the floor-- do this while inhaling deeply. Keep your arms and legs extended. Avoid any kind of rotation. Hold this position for a few seconds. Gently exhale and lower your arms and legs back to the starting position without any movement in the lower back.

2. Push ups:

This fitness exercise for women and men works on the entire body and burns extra calories. Push-ups also tighten chest muscles. To perform this exercise, get down on all fours and place your hands on mat. Keep them wide and in-line with shoulder breadth. Close your feet. Now lower down your body until the chest touches the mat and then push yourself back to the starting position again. Repeat the same process several times. Keep your hips lifted for the entire time and your back straight, with core muscles tightened.

3. Push-up with single leg raise:

Lower your body towards the mat while maintaining a rigid torso and keeping your head aligned with your spine. Don't allow your lower back to sag and your hips to hike in upward direction while you are going downwards. Contract your thigh muscles and abdomen to create stability. Press upwards through your arms while maintaining a rigid torso. As you push your body upwards, keeping your knees extended, extend your left hip to lift left foot of the floor. Continue pushing until your arms are extended at the elbows and your left leg to the floor. Hold this position for a few seconds and then return to the starting position. Repeat the same process with the other leg.

4. Squat Jump:

Stand straight, with your arms by your side and widen your feet according to your shoulder width. Shift your hips downwards and continue to lower yourself till you feel your heels lift off the floor.  With a short pause, explode upwards with pressure on yoru lower half. As you jump up, keep your feet level with each other. Your feet should be parallel to the floor while jumping. Land as quietly as possible, as it requires control.

5. Front Plank:

Combine your standard crunches with side plank in one move to strengthen your core and tone your waist. Lie on your stomach with the elbows close to your sides and directly under your shoulders, palms down. Contract your quadriceps to extend legs, and contract your abdomen to stiffen your torso. Lift your entire torso off the mat and continue to breathe while holding this position for a few seconds. Now, gently lower your body back to the starting position. Do 10 rounds on each side to complete one set. Do at least 3 sets of front planks.


6. Side plank:

This exercise works on abdominal muscles that other abs exercises often miss. It also strengthens the back. Lie on your left side with your knees straight. Lift your upper body on your left elbow and forearm. Raise your hips until your body comes in a straight line from ankles to shoulders. Hold this position for 30 seconds and then repeat the same process on the right side.

7. Reverse Crunches:

Lie on your back with your knees bent. Flatten your feet on the floor and spread out arms to your sides with palms facing down. Now, lift your feet off the floor and raise your knees above your hips at 90 degrees. Hold this position and breathe normally. Now, raise your hips off the mat and roll your spine as if trying to bring your knees towards the head. Finally, lower your back towards the mat in a controlled way, roll out until your hips and spine to touch the mat and your knees are positioned directly over the hips with with the lower leg at a 90 degree angle.

8. Cross body mountain climber:

This is one of the easiest fitness exercises for women at home. Get your body into a push-up position with your arms straight. Bring your right knee towards your left elbow slowly. Hold for a few seconds in the same position. Return to the back and now bring your left knee towards the right elbow. Now continue the process at a faster pace.

9. Triceps extension:

This exercise is very easy to perform. Come into a lunge position and place your back heel on the ground.  Lean over your front and bent knee as you lift your arm straight up by your side. Lift and lower 3-pound weights for 30 times on each side. You can use plastic water bottles filled with water, sand or gravel to adjust weights if you do not have dumbbells.

10. Meditation:

Meditation is a kind of mental workout that can de-stress you in just 10 minutes. Come into a comfortable position and close your eyes. Breathe deeply in and out through your nose. Wait till your breath steadies and becomes calm. Start inhaling and think "I am not my body" and exhale and think "I am not even my mind." With every exhale, focus on all negative thoughts, energies and stress leaving your mind. With every inhale, imagine positive energy rushing into you. Keep your focus on the spot between your brows. The trick is to let your mind feel the senses but not start to think or analyse anything. Keep your mind as blank as possible. Do this for 10-15 minutes everyday till your body and mind are completely relaxed and de-stressed.


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