According to statistics, running, jogging, and using a treadmill are the most popular activities for weight loss. However, there are effective ways to train at home without the need for specialized equipment. The key is to ensure proper execution.
At lifeknowhow, we also embrace home workouts and have discovered impactful exercises that can be valuable and efficient for you.
Cat-cow stretch
The cat-cow stretch offers a multitude of benefits for your body, both externally and internally. It aids in improving posture, while also stretching the core muscles and stimulating organs in the belly.
Here’s a step-by-step guide to performing the cat-cow stretch:
- Begin in a hands-and-knees position, with your palms and knees firmly on the ground.
- As you inhale, lift your sit bones upward, gently bringing your chest forward, and allowing your belly to sink towards the floor.
- Relax your shoulders and lift your head, keeping your gaze forward.
- On the exhale, slowly arch your spine upward, drawing your pubic bone towards your navel.
- Repeat this sequence of movements, flowing smoothly between the cat and cow poses, for a total of 5-10 repetitions.
Dolphin plank
The dolphin plank exercise is highly effective for building strength in the arms, legs, and core, while also promoting increased bone density.
Follow these steps to perform the dolphin plank:
- Start on your hands and knees.
- Lower down onto your elbows, assuming a plank position. Ensure that your body forms a straight line parallel to the floor, and keep your toes bent, resting against the floor. Maintain smooth nasal breathing.
- Lift your hips, creating an inverted V shape with your body.
- Complete 3 sets of 15 repetitions to maximize the benefits of this exercise.
Side plank crunch
The side plank crunch is a dynamic variation of the plank exercise that offers numerous benefits, including improved balance, flexibility, agility, and weight loss support.
Here’s how to perform the side plank crunch:
- Begin by assuming a side plank position with your left hand on the floor directly below your left shoulder. Your body should form a diagonal line from head to heel.
- Place your right hand behind your head for support.
- Position your right foot in front of your left foot, resting on the floor.
- Engage your core by tightening your abdominal muscles.
- Initiate the crunch movement by bringing your right elbow toward your left knee.
- Return to the starting side plank position.
- Complete 10 repetitions on one side, then switch sides and repeat the exercise.
Sit-through exercise
Here’s another highly effective exercise that can be done without any equipment. It targets multiple muscle groups, including the triceps, lower abs, and obliques.
Follow these steps to perform the exercise:
- Begin in a hands-and-knees position on the floor.
- Lift your knees approximately 3 inches (8 cm) off the ground. Keep your right hand and left foot in contact with the floor, and slowly lift your right foot, sweeping it underneath your body.
- Simultaneously, lift your left hand as you sweep your right foot.
- Return to the starting position on all fours.
- Repeat the movement, this time alternating sides.
- Aim to complete a set of 3-5 repetitions per side to maximize the benefits of this exercise.
Side to side squats
The side to side squats are an excellent exercise that can be performed anywhere, including the comfort of your home. They effectively strengthen the legs and glutes while toning the lower body.
Follow these steps to perform side to side squats:
- Stand with your feet hip-distance apart.
- Engage your core by tightening your abdominal muscles.
- Sit back into a squat position by bending your knees while maintaining proper form.
- While in the squat position, take a wide step to one side.
- Return to the initial position and repeat the same movement on the other leg.
- Continue alternating side to side for a duration of 30 seconds to 1 minute, or complete a total of 20 repetitions.
Incorporate this exercise into your routine to achieve strong and sculpted legs and glutes.
Frog feet lift
The side to side squats are an excellent exercise that can be performed anywhere, including the comfort of your home. They effectively strengthen the legs and glutes while toning the lower body.
Follow these steps to perform side to side squats:
- Stand with your feet hip-distance apart.
- Engage your core by tightening your abdominal muscles.
- Sit back into a squat position by bending your knees while maintaining proper form.
- While in the squat position, take a wide step to one side.
- Return to the initial position and repeat the same movement on the other leg.
- Continue alternating side to side for a duration of 30 seconds to 1 minute, or complete a total of 20 repetitions.
Incorporate this exercise into your routine to achieve strong and sculpted legs and glutes.
