Anyone can start living a healthy lifestyle. One way to do that is by becoming physically active through exercise. There’s no need for intimidating gym equipment or fancy workout plans. All you need is your body and a familiarity with the basics and you’re good to go! This article will share five foundational movements that you can do – even while at home!
Let’s start with one that will get your blood flowing and, at the same time, stretch your muscles. Stand with your feet hip-width apart, your arms to your sides, and your hands in front of your thighs. Breathe out and suck your tummy in. Then bend forward and try to tap your toes with the tips of your fingers with a slight bend on your knees. You will feel a stretch at the back of your legs.
This will strengthen your core and keep you stable by developing your glutes. From the same standing position coming from the toe taps, try to imagine sitting down on a chair. This time, make sure that your knees won’t go past the edge of your toes. A way to check if you’re doing it correctly is to stand facing the wall at about 2-3 inches distance from your toes. Try to squat or sit down. If this is a challenge you can try putting a chair in front of you and holding onto the back rest while you squat down. As another alternative, you can sit down on the chair then stand up again while keeping a good posture.
This motion will help you get off the bed after a long night’s sleep. Lay flat on the floor with your hands to your side and palms down on the floor. You can also try placing your hands by your outer thighs for a modified version. Make sure your lower back is in contact with the floor to avoid tightening on the hip area. Without placing any effort on your neck and shoulders, try to move your hands towards your feet by tightening your core and lifting your upper body straight up. Done correctly, you won’t feel anything on your shoulders or your lower back.
This is one of the most underrated workouts out there! It’s a full body workout in itself! From your neck down to your feet – it requires a lot of core strength and full body coordination. Start by placing your body parallel to the floor with just your hands and toes touching the ground. If you find this is too easy, you can make it more challenging by resting your elbow on the floor and doing an elbow plank. Make sure your body is aligned properly by tightening your chest, opening your shoulder blades, keeping your back flat, bracing your core, squeezing your butt, and maintaining straight legs. Remember not to lock your knees! Done correctly, you will feel tension in your upper chest, upper back, core, and glutes.
This might be the most challenging in this list. It will bring a good burn to your chest and your arms. Many make the mistake of putting pressure on the wrist, so they end up having wrist pain or injury! To prevent this from happening, start with the plank position. Then fold your elbows backward as you bring your chest closer to the floor. Keep your back flat the entire time. When your elbows are slightly past your back, push against the floor and move back to your starting position. If you find this challenging, you can start with your knees on the floor and follow the same motions mentioned.
Combining all of these movements will give you a full body workout. One way to do that is by doing 5 to 10 repetitions of each exercise and moving on to the next. That counts as one round! Do three to five rounds and you’ve just put in a good workout for the day! After several rounds, you will have done 15 to 50 repetitions of toe taps, squats, sit-ups, planks, and push-ups! No matter how many you do, always listen to your body. After all, the goal here is to get your blood flowing and your endorphines buzzing!
Mix them up by changing the order or even adding in more repetitions or rounds! Just remember to maintain proper form – because the proper form spells the difference between just getting tired and really toning your muscles!
These can easily be done anywhere – even in the comfort of your own home! You can even move to your favorite workout music while you’re at it! Adding this to your day can help in your routine and may even make you more productive at work! Do remember to check with your doctor before starting anything new, especially if you have any pre-existing conditions.
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