Two out of three women are overweight or obese in their country. This is a worrying statistic, especially since the rate is only going up. You might already be thinking about how to get fit but then you don’t know where to begin. Even if you’re already into fitness and sports, it’s still important to do workouts at home rather than at the gym – your body is getting used to the routine and will get stronger quicker straight away.
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Dr. Prashant Mistry, certified physiotherapist and celebrity fitness expert, shares, “To achieve your fitness goals, establish a consistent daily routine and track your progress with a physical journal.” The first step to building muscle is getting started! If you’re short on time but want to build muscle, try incorporating these five exercises into your routine.”
Whether you want to lose weight or just tone up your body, here are some simple exercises that can help you stay fit at home!
1. Push-Ups:
This exercise targets your entire body. It’s easy to do and doesn’t require any equipment, so it’s perfect for anyone who doesn’t have much time on their hands!
2 to 3 sets, reps 15 to 20 with good form, rest 30 to 40 secs.
2. Squats:
Squats are another great exercise for people of all ages and physical abilities. They target multiple muscle groups, including your legs and core muscles. Make sure to bend at your knees when doing this exercise—this helps you avoid injury!
2 to 3 sets, reps 15 to 20 with good form, rest 30 to 40 secs.
3. Bicycle Crunches:
This exercise targets your abs and core muscles while also improving posture and coordination on the bike seat or bike itself (in case you don’t have access to one). It’s also a great lower back workout!
3 sets, 10 to 15 reps, rest 45 secs to 1 min.
4. Aerobic exercise:
Aerobic exercises like jogging, biking, swimming, or walking help you burn calories while increasing cardiovascular endurance so that you can build lean muscle mass over time (which helps burn fat). It also improves balance and coordination while helping you burn fat around the midsection (like hips and belly).
5. Walking:
Walking is a great way to get your heart pumping, burn calories, and stay healthy. Start with walking at least 10 minutes a day and gradually increase the length of time as you get more comfortable with the activity. You can also try incorporating walking into your daily routine by taking shorter walks throughout the day or by doing quick bursts of activity during breaks at work or school (like jumping jacks or squats).
One of the most important things to remember about exercise at home is that you can make it as complicated or as simple as you want. If you want to combine multiple exercises, you totally can. Just remember, simplicity is likely best when starting out. It’s also important to keep your goals in mind, whether it’s to lose weight and tone up or simply gain some strength and endurance. So, be sure to do what will work for your specific needs.
