There are many reasons why people nowadays cannot go out to exercise frequently. Most of the reasons are because there is no time or in the epidemic situation. We can still do some simple exercises at home without any equipment.
1. Star Jumps
Classic star jump can get your blood flowing and your heart beat rate up. Start with small jumps and arm movements and gradually open up when you start to feel warmer. Rest for 30 seconds between each set to get your breath back and focus on “turning on” your abs and butt to prepare for the next set.
2. Squats
Squat is one of the best exercises whether you‘re trying to build muscle or lose weight. However, you need to do it correctly. To perform properly, stand with your feet slightly wider than your hips and point your toes slightly outward. Put your arms straight out in front of you and parallel to the floor. Then, look straight ahead and try to focus on keeping your knees in line with your feet when you squat down. Do these nice and slow, and rest for a minute in between each set.
3. Lunges
The next exercise is lunges. Keep your chest and head upright. Take a relatively large step out in front of you and try to keep your shins vertical. Then drop your rear knee to the floor gently, and stand back up slowly. This can increase your muscle mass to build up strength and shape up your body.
4. Kneeling Push-ups
Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. Begin in the kneeling Push ups position, face down with your forearms or hands and your knees on the floor. Then place your hands on the ground on either side of your shoulders. Be sure your knees should be at a comfortable distance apart and your body is straight. Try to let your chin lightly touch the ground and prevent your stomach from dipping or your butt from raising up.
5. Wall Sit
Wall sits, also known as wall squats. First, find a flat wall and rest your back against the flat wall. Don’t stand up too high. Lower your back down the wall and keep your core engaged, bending your legs until your knees and thighs are at 90 degrees to your shins. Then hold your position for 30 seconds for each set. When you’re ready to get up, slowly come back to a standing position while leaning against the wall.
6. Triceps Dips
For Triceps dips, you don’t need any props like weight plates or dumbbells. To start a tricep dip, you need a stable surface like a chair or a bench in your home. Place yourself in a straight arm position with your hands on the chair and face away from it. Then lower your body to a sitting position on the ground and then use your arm to support yourself.