Summer’s already here and that summer body somehow slipped away again? Long hours at work, being tight on money, gym being too far, not finding the time… There are many reasons people have for not going to gym. But don’t let those reasons become excuses for skipping workouts. If you’re longing for that perfect shape, but simply cannot find the time to visit the gym, or whatever the reason above, why not simply bring the gym to you? There’s no reason you can’t build muscles at home, simply by separating 20 minutes a day for it. We present to you the top 5 home workouts, using just your bodyweight.
Use a mat on the floor to lie on it (face down) and outstretch your legs with the toes pointing towards the wall behind you. Then reach your arms out overhead. Your palms need to face each other. Pull your legs up a few inches off the floor while floating both arms above the floor. Keep your head aligned with your spine and exhale while doing this step. After that gently inhale while lowering your arms and legs into the starting position.
Keep your hands and legs quadruped on the mat with your hands positioned directly under the shoulders. Simply raise and lower the body by strengthening and bending the arms. Support the body with your hands and toes while keeping the back straight.
Lie face down on the exercise mat keeping the elbows aside, directly under the shoulders. Lift the torso and the tights off the floor using your arm strength and maintain the position similar to a push-up. Keep the abdominals strong and your back straight and try to maintain the position as long as possible.
- GLUTE BRIDGE
Lie face up with knees bent and feet flat on the floor. While exhaling, lift the hips off the floor but don’t push them too high. Lift them enough to keep your back straight, avoid arching of the low back. Keep the abdominals and gluteus strong. Inhale while lowering the body to the starting position.
Lie on your back with knees bent. Place your hands behind your head and curl your shoulders towards the pelvis. Don’t use your hands to push the head or neck. Keep the head aligned with the spine without arching the low back. Exhale while doing this step. Keep the position for a brief moment and then lower the body into the starting position while gently inhaling.
Repeat these five exercises 2-3 times, depending on your possibilities. You may want to add some exercises to boost up the workout as you progress to a stronger shape. Don’t forget to stretch after every workout to relax tight muscles. Also, make a nutrition guide. In order to obtain the best results, you need to provide your body with adequate fuel to recover from working out. Stay hydrated and intake a lot of proteins. Choose a proper nutrition guide based on your body type and the results you want to achieve.