When people think about losing weight, they often assume that means strenuous workouts at the gym. What if you are not ready to commit to the gym routine or simply can’t afford one? To stay fit gym is not always the right answer. There are still ways to lose weight and stay fit in the comfort of your own home. If performed the right way home workouts can be as effective as gym workouts.
Let’s take a look at some effective workout techniques to launch your home workout program.
- Push-ups:
When doing a push-up, the perfect form is essential. Its best to start with a variation you can complete with good technique. You should jump to the next level when you can do 10 to 12 reps without dropping back, stopping short, or shaking unsteadily.
- Lunges:
To do lunges start off by doing a set of simple back lunges which actually helps in building your buttocks and thighs. You should use a wall or chair for balance if needed. When you are successfully able to do 10 to 12 lunges on each leg without support, then it is time to try the front lunge or another variation.
- Squats:
The squat is known to work the major muscles in your lower body and helps in shaping firm buttocks and thighs. Make sure you always perform a squat with your feet and hip-distance apart. Your hips should be able to sink behind you as if you are sitting in a chair.
- Planks:
A plank exercise successfully strengthens the abdominal muscles and those that support your back. You should start by holding the plank position for at least 15 seconds. As you get stronger, you can then progress to 30 seconds and eventually to 90 seconds.
- Bicep curls:
This is an intermediate workout plan at home’s start. Start by standing with feet and hip-distance apart with ideally one dumbbell in each hand. During this make sure to maintain a good posture as you raise and lower the weights, bending at the elbow. You should be able to do two to three sets of 10 to 12 reps. Increase the weight only when you are able to complete the sets with relative ease.
- Lateral raises:
These are pretty simple. Start off by standing with a dumbbell in each hand. Your palms should be held facing inward towards the midline of your body. Next, raise your straight arms to shoulder height and lower them slowly. Around two to three sets of 10 to 12 reps should do. It is to be noted that if you find that you are bending your elbows, you are definitely lifting too much weight. Lower the excessive weights and keep your arm straight.
- Triceps kickbacks:
You need to use a chair to stabilize yourself for this exercise. Extend your arms backwards slowly and gradually, and then return to the starting position with control. You should be able to complete two to three sets of 10 to 12 reps.
- Bent rows:
You need to get into the proper position for this exercise. Start by tilting forward from the hips so that your chest is facing the floor and your arms are kind of hanging beneath you. Next, pull your arms toward your chest as if you are rowing a boat.
- Wall Squats:
For this exercise, stand with your back to a wall and sink low to a seated position so that your thighs are parallel to the floor. Let the wall support your back and manage to hold the position for 20 to 30 seconds. As you build your strength, challenge yourself to hold the squat for about a minute or more.
- Overhead press:
This exercise should be performed while seated in a straight-back chair. Your back should be pressed firmly against the seat, now press the dumbbells over your head with your upper arms positioned in a straight line from one elbow to another. You should be able to extend the arms fully without locking the elbow, pausing momentarily before you return to the starting position. Continue with two to three sets of 10 to 12 reps.
Now if you are able to place all of the above exercises, it’s time to jump to the advanced workout program.
- Stability ball push-ups:
If you are able to complete a standard push-up with good form, you should try performing exercises that concern your lower body positioned on the ball. Start the exercise with the ball being under your knees and, as you start getting more comfortable with the exercise, move the ball closer to your feet.
- Banded side steps:
Gear up and step on the middle of the resistance band and grab one handle in each hand. Make sure the band should be looped under your feet. Now, carefully step to the side with your right foot while keeping your left foot on the band. Start with five steps to the right and five steps to the left to complete a set. Rest for a bit and repeat for three to four more sets.
- Lunges with overhead extension:
You need to step forward into a lunge position, start by placing your front foot on the middle of the band. Raise your arms into an overhead press with one handle in each hand, while sinking into a deep lunge. Now return to the starting position and do five reps on each side to complete a set. Rest for a bit and repeat for two to three more sets.
- Lat pulldowns:
For this exercise, you need to hitch the centre of your resistance band to a hook on the door. Once done, place the ball against the door. Now take a seat facing away from the door, while grabbing a handle in each hand at the same time. Slowly and gradually pull the bands down until your elbows are fully pressed to your sides. You will surely feel the effort in the back muscles that are adjacent to your armpits, called the latissimus dorsi. Repeat by raising to the starting position, aiming for two to three sets of 10 to 12 reps each.
If you wish to create a balanced exercise program, workout two to three times per week with the above mentioned exercises and see remarkable results. However, it should be noted that body weight may drop initially but then increase slightly as your muscle mass starts building. By this stage, you should measure your success not only in pounds and inches but how you look and feel.
Photo by Rawan Yasser on Unsplash
