He believes that having a perfect body, which is fit and healthy does not have to involve paying for a gym or buying exercise equipment. With a little extra casting and hard work, one can do almost every form of exercise from the comfort of one’s home. Here are ten effective exercises that target different muscles of the body and thus allow you to have a balanced exercise regimen.
1. Bodyweight Squats: Another major basic movement is the bodyweight squat; it tones your lower body – legs and glutes – and your abs. Have your knees wide apart, bring your buttocks down as if sitting on a chair and ensure that you have a straight back. Slide forward with your heels to reposition yourself to the standard press-up position. Three sets of 10-15 repetitions should be the goal.
2. Push-Ups: The standard push-ups are an easier upper body exercise that strengthens the muscles in your chest, shoulders and the back of your upper arm. First, get into the plank position your hands should be placed slightly wider than the shoulder width apart. Bend your body down until your lower chest comes within one inch of the floor, and then pump your arms upwards. If necessary, change it by doing knee push-ups instead of push-ups. It is ideal to set a target of three sets at a go and do 8-12 repetitions each.
3. Plank: The plank is simply a great core exercise that also strengthens your shoulders and glutes. Place the palms on the floor and flex your arms at the elbows so that your hands and forearms are on the floor in the style of a push-up. Squeeze your tummy muscles maintain alignment of your head to your heels and hold for 20-60 seconds. It is advisable THAT you make an effort to include three sets in your exercise regime.
4. Lunges: Lunges are very good exercise in the process of gainer strength and stability on the muscular basis of legs and gluteal muscles. Stand with your feet shoulder-width apart then advance one leg forward as you bend both your knees and bring your hips down to the level of your knees. Perform in sets of 10-12 and try to manage three sets in total; doing the exercises on either side of the body.
5. Mountain Climbers: Mountain climbers are an active exercise in danger of which increases your heart rate while flexing your abs and quadriceps. The beginning starts in a plank position; bend your knee towards your chest, igniting speed; switch legs. Jog at a consistent speed for 30-60 seconds if you want some serious cardiovascular exercise.
6. Glute Bridges: Glute bridges target the butts and the back muscles mainly the lumbar region. Lay down flat on your back; your knees should be bent and your feet should be width apart. Bend your knees and flex your hips, pushing your hips up towards the ceiling and squeezing your glutes at the top, next return back to the floor. Try to achieve three sets of 12-15 repetitions for each particular muscle area.
7. Tricep Dips: Tricep dips can be effectively performed using a hard-based chair or bench. Sit on the edge, place your hands beside your hips and then lower your body forward and backwards. Bend your elbow descend to the floor and then return back to the elevated position. For the back of the arms, you should aim at doing three sets of 10-12 repetitions.
8. Burpees: Burpees for those that lump strength training and cardio exercises in one sequence. Beginning at standing position bend the knees to squat down, put hands flat on the floor, kick back into push-up position, do a regular push-up if required, move the feet back towards the hands and jump up. Perform 30 seconds to one minute for the desired results in your workout routine.
9. Russian Twists: In general Russian twists are quite effective for fortifying up the abs muscles. This work can best be done by sitting on the floor, flexing the knees and leaning backwards slightly, twisting the trunk sideward then backwards. Try using weight and holding a water bottle while performing the exercise. Ideally complete 3 sets of 10-15 twists to each side of the body.
10. High Knees: Knee lifts are a perfect way to finish your Total Body toning with a Cardio exercise session. That is, stand with your feet shoulder-width apart and, with your heels on the ground, bend your knees as high as possible and start jogging in a small place. Make sure it brings your heart rate up, 30 seconds to 1 minute are to be continued to increase the heart rate.