5 Exercises To Keep Your Body In Shape At Home

If we are not very accustomed to physical exercise, we can start little by little and increase both time and repetitions as we gain resistance.

Physical exercise is one of the most recommended habits to maintain a healthy lifestyle and a stable body weight. While eating plays a major role, the practice of this habit is the best complement to show a slender figure without risking health.

Practicing it on a regular basis helps to overcome the negative effects of sedentary lifestyle and, in turn, activates the metabolic functions that help you lose weight. In fact, with just a few minutes a day you can get wonderful benefits for both our physical and mental health.

The problem is that many think that they can only practice it in the gym and, due to the lack of time, they prefer to remain inactive. However, to leave this excuse aside, there are simple and effective exercises that can be done from home without the need to be experts in the subject.

In the next space we want to share several of them so you can start practicing them constantly.

Do not miss them!

1. Iron

Challenge of the plank

The exercise of the iron, also known as “plank” or “push up”, is an activity with which most of the muscles of the body are worked, especially in the abdominal area and the lower back .

Its daily practice, for at least 30 seconds, increases the rate of metabolism and facilitates muscle and skin tone.

How to do it?

  • Face down, on an exercise mat, lean on the floor with your forearms, so that your elbows are just below your shoulders.
  • It also uses the tips of the feet to support you and, without raising much hip, squeezes the abdomen and gluteus firmly.
  • Hold the posture for 20 to 30 seconds and rest.
  • Optionally, when you acquire more level, make the same position but holding only one arm for 30 seconds and repeat the same with the opposite.

2. Side push up

Abdominal exercises for when you do not have time

The lateral push up is a variation of the previous exercise that, in addition to toning the muscles, increases the physical resistance.

How to do it?

  • Lie on your left side with your legs stretched out and then lift your upper body while resting on your forearm .
  • Raise your hips until your body forms a line from your ankles to your shoulders. Next, take your right ankle with your hand and stretch it towards your glutes.
  • Hold the position for 15 to 20 seconds and rest.
  • Make 3 sets on each side.

3. Side squat

squat-lateral

The practice of squats is one of the best habits to work the buttocks, the legs and all the muscles of the lower part of the body.

In this case, we propose some with lateral variation, which help you increase your energy expenditure.

How to do it?

  • Standing, put your legs apart twice the width of your shoulders and, with your back straight, take the weight of your body towards one of the legs, so that the hips are back.
  • Keep the leg free of weight in a straight position and turn the heel while low to keep balance .
  • Return to the starting position and do it in the opposite direction.
  • Make three series, 15 to 20 repetitions each.

4. Scope of crab

The range of crab is an exercise of physical demand that will allow you to work the abdominal and upper body area.

How to do it?

  • Sit with your hands behind you, so that your palms and feet are spread out on the floor.
  • Lift your hips as high as you can and notice that it is created as a straight line from the shoulders to the knees.
  • While doing this, raise your right arm over the left and hold for 3 seconds.
  • Return to the starting position and repeat with the opposite side.
  • Do 10 to 15 repetitions.

5. Lunges

Lunges

The lunges is a type of exercise that can not be missed in the routines to improve the figure and weight. This increases fat burning while strengthening and toning the muscles of the lower area.

How to do it?

  • Stand up, with your back firmly and one of your legs stretched back.
  • Bend the knee of the back leg, which is almost touching the ground.
  • Make sure that the front leg forms a right angle (90 degrees) when lowering, that is, that the knee does not exceed the tip of the feet .
  • Perform 12 repetitions with each leg, until completing 3 sets.
  • If you want, you can do it by holding some dumbbells to increase the intensity.

Are you ready to start? As you just saw, you do not have to spend too much time on complicated and exhausting routines. Go ahead and incorporate these simple activities into your daily routine and discover that there are no excuses for not being fit.