10 effective exercises for home workouts

Not everyone has the opportunity to go to the gym regularly. You don’t always have time for it, you don’t want to spend money on a subscription, and many people are also embarrassed to exercise in front of strangers. A competent approach to home training can bring results no worse than going to the gym.

To properly organize a workout at home, you will need: desire, free time, and effective exercises. Choose the time when you feel most comfortable to exercise. Morning workouts can be the perfect start to the day for some, but for others, evening is preferable. It’s important to listen to your body and choose the time of day when you feel energized and ready to be active.

Before you start your home workout, warm up. This will prepare your body for physical activity. Then do . the following set of exercises:

1. Raising the knee to the elbow. Standing up straight, bend your right knee and touch the elbow of your left hand. Do the exercise at a comfortable pace for 1-2 minutes, alternating sides. The exercise is aimed at improving heart function.

2. Plank. Lie face down on the floor and lean on your forearms. Try to keep your body in a straight line from head to toe as long as you can. This strengthens the muscles not only of the abs, but also of the arms and legs.

3. Exercise for the back. Lie on your stomach, lifting your upper body, touch your ears with your hands. For back muscles, do this exercise 15 times, taking breaks.

4. Squats. Stand up straight, feet shoulder-width apart. Bend your knees, lowering your hips. Get up and repeat the exercise as many times as you can. This is a workout for the muscles of the buttocks and legs.

5. Baby’s pose. Sit on your heels, arms outstretched in front of you. Slowly bend forward, trying to press your stomach against your thighs. Hold the position for about 30 seconds and repeat for a good stretch of the muscles of the arms, sides and back.

6. Strengthening the triceps. Stand with your back to a chair, resting your hands on its seat. Your feet should be half a meter away from the chair legs. Gently bend your elbows and slowly lower your hips.

7. Lunges backwards. First, you need to stand up straight and spread your arms to the sides. Then take a wide step back with your right foot, with your left leg bent at the knee. Slowly lower yourself as low as you can. Do the same with your left leg. This is useful for training coordination and balance.

8. King’s deadlift. Stand on your supportive right foot and move your left foot back, resting your toe on the floor for balance. Lean forward with a straight back, touching the floor with your toes. The supporting leg should be bent at the knee. To maintain the tone of the muscles of the buttocks and legs, do this exercise 10 times.

9. Bridge. Lie on your back with your feet fully pressed to the floor. Make sure your knees are above your heels. Raise your hips and slowly lower them. Do the exercise 10 times to strengthen the buttocks.

10. Superman. You need to get on your knees and stretch your left arm forward and your straight right leg backward at the same time. Changing the arm and leg, do the exercise 30 times to strengthen the muscles of the buttocks, abs and back.