Not everyone has got the possibility to pay for a gym and others simply do not have enough time to attend one. Going to the gym is not the only option for a physical activity. There are some good exercises that we can use to put the body to work, stay fit and healthier without leaving our homes.

Weight loss requires aerobic work, i.e., to raise the heart rate above normal, with the intensity maintained over time (30 to 45 minutes). This should be accompanied with a healthy diet and lifestyle. Both of these options will offer a good number of benefits, amongst which is weight reduction.

So, what are some of the commonly used exercises to help us stay fit while in the comfort of our homes?

1. Squat

To begin, we must separate the feet to the width of the hip and shoulders, with the hands out. We can use a light bar on the shoulders, which will help us keep the spine straighter. While we keep our backs as aligned as possible, we must flex our knees, as we go down, towards the floor, until we form a 90-degree angle, and we move up our arms as we go down. Then we return to the starting position and repeat the exercise.

Squatting is my favourite toning routine.

2. Lunge

We stand in an upright position, with our feet hip-width apart and flat on the ground. We keep the spine straight and stable, trying to maintain balance. The arms can be loose at the sides, or you can put your hands on your hips. Then we bring one foot forward, bending the knee, as if taking a step, and lean the body forward, with the trunk straight, to form a 90-degree angle. Then, we return to the starting position, with the body upright and the feet apart at the hip level, and we do the exercise with the other leg again.

3. Dead Lift

It is one of the complete exercises that involves most of the muscle groups of the body. You must be careful when doing it, as it is done with a bar (to start with, it should be light). The spine has to be very straight, from the moment we start, pulling out a little glue, so that the discs that are most prone to injury do not suffer; the ideal is to flex your knees a little, so that you share the effort with your whole body. Feet should be hip width apart, and we place the arms as vertically as possible when we start lifting the weight.

Recommended read: How can I incorporate physical exercise in my day to day?

4. Swiss ball reverse crunch

This is an intense exercise which involves working the abdomen and the lower limbs. For that, you can use Fit balls (the typical giant balls). Lying on our backs, we put a ball between our legs and catch it between our ankles and, at the same time, with our arms extended backwards, we got up and passed the ball from foot to hand. In this way, not only is the abdomen being worked, but also the lower and upper limbs.

5. Pull-ups

We place ourselves under a bar and we hang from it, remaining in suspension. With this movement, we raise the body from a lower point, until the chest touches the bar. There are homemade bars that can be bought, and it is one of the complete exercises, in which many group muscles are worked simultaneously.

Tip:

Always remember, warm-up is the key to avoiding injury, as it raises the temperature of the blood, joints, muscles, and optimises performance by leaving the muscle at the right temperature to perform these exercises.

Some other exercises to help you to stay fit without leaving your home includes; skipping, dancing and stair climbing. These will also be perfect if you are currently working from home.

Thanks for reading and do tell us your favourite routine using the comments section below.