If you don’t have access to a gym then there are a lot of at home exercises that you can do to lose weight and get in the best shape of your life. In this article I am going share some of the exercises that I personally use to get in shape. They are very effective and as long as you remain consistent and follow a healthy diet plan, these exercises will have you toned a looking like a super star.
Before you attempt any strenuous exercise it is very important that you warm up. This will help to slowly raise your heart rate to pump blood faster to the muscles. Warming up also helps to reduce injury which arise from working out or stretching cold muscles.
To warm up, you can jog on the spot for 3-5 minutes followed by 3 sets of 50 jumping jacks. The next step is to rotate your head slowly for about three revolutions both in the clockwise and anti clockwise direction while keeping your eyes open so you don’t get dizzy. At this point your muscles should be getting warm and you need to stretch them a bit before you get into the full exercise regime.
Reach over and touch both your toes while keeping your legs straight. Hold the stretch for 12 -15 seconds and then ease. Repeat this step 3 times. Shake out your legs and your arms so that they are relaxed and now you are ready to start your workout.
Upper Body Exercises
Pushups – If you are just starting out then doing regular pushups may be a little difficult for you. However, you can do a modified version by bending your knees and keeping them on the ground. As you get stronger you’ll want to get into the unmodified form. Pushups will work your biceps, triceps, your chest as well as your upper back. Do at least 3 sets of 12 repetition.
Bicep Curls – This exercise will give you some tone and sexy arm. You don’t need to purchase dumbbells if you can’t afford to. You can get two one liter bottles and fill them with water or if you have workout bands you can use them as well. Now get into a slightly squat position and alternate your bicep curls so that each arm gets at least 8-10 reps. Do this exercise 3 times.
Lower Body Exercises
Abdominal Crunches – A lot of persons like to do their abdominal workouts after they have completed all their other workouts but you can also have your ab exercises in the middle of your workout. For your abdominal crunches, you’ll need a mat or a rug so that you don’t have to lay on the hard floor. Lay on your back, bend your knees so that they create a 45 degree angle and then place your arms gently around the back of your head. Raise your upper body to as close as possible to your knees without putting any pressure on your neck and then slowly return to resting position. Do 4 sets of 25 repetitions.
Jumping Squats – This exercise will work your entire body although your legs will be feeling the bulk of the workout. Keep your legs slightly apart and then bend into a squat position. Now go as low as you can but pay close attention so that you don’t put too much pressure on your knees. When you feel you can’t go any lower, come up and then jump and raise your hands in the air before returning to resting position. Do 3 sets of 25 reps.
Cool Down Exercises
Just as it is important to warm up before you start working out, it is also very important to do cool down exercises after you are done working out. Basically for your cool down exercises, you need to stretch the muscles that you just worked out. Try to stretch out your arms, your legs and your back slowly can carefully and hold the stretch for at least 15 – 20 seconds. Take a few deep breaths and your exercise workout is complete.
All the above exercise should be done in one setting and should take you about 30 – 45 minutes max. If you have completed all the above exercises then pat yourself on the back because you have done a great job.