Healthy workouts should not be exclusive just going to the gym. You can do your workout routine in the comfort of your own home. It saves you time from traveling to and from the gym and also saves you money. You can also provide your very own entertainment to give you motivation for exercise, like your own music playlist or watching fitness workouts on video.
Working out at home also gives empowerment and confidence because you’re going at your own pace and have full control without the insecurities of having a lot of people around as opposed to going to the gym.
Simple exercise such as push-ups, planking or stretching can reduce risks of stroke and other heart diseases. Research also shows it can also reduce the risk of blood pressure by at least 40%. Workout also strengthens the immune system and gives you more energy.
Online videos are your friend
Because you’re working out at home, you have access to your very own specialized routine. There are heaps of instructional videos available on Facebook and YouTube. Also, there are a lot of credible and well-known fitness experts who share insights on social media platforms that can aid you through your exercise.
You can also tailor your exercise routine specific to what you need. For example, if you want to focus on a particular workout, you can key-in say “planking exercise” and you can course through the ones that appeal to you.
It’s ideal to sift through numerous workout materials online and choose what’s safe and best for you and also doable within your home.
Plank exercise variations
There’s a multitude of varying workouts pertaining to planking on the internet. The best thing about planking workouts is that it does not require any equipment and won’t be needing too much space to perform. Below are some examples to get you started at home:
Plank Tap – an advanced variation on the classic plank position. This primarily targets and strengthens your Core and arms while also improving your Glutes, shoulder, and wrists. This exercise reduces lower back pains and improves posture and flexibility. It also tightens your midsection.
To execute this workout, start in a press-up or push-up position and make sure your hands are directly under your shoulders and your feet aligned with your hips.
It’s advised to keep your hips as still as possible. Lift one hand and tap on the opposite shoulder and repeat on the other side. Continue repeating this while keeping the body as still as possible and tightening your core.
Plank Jacks – a combination of traditional planking and jumping jacks. The benefits of the workout are similar to other planking exercises but add cardio and burns calories. This also improves endurance and stability.
This can be done in a variety of ways and have different modifications in posture and movements. You can start with the traditional planking position maintaining a tight abdomen and slightly elevating your hips.
Start with both feet together and then jump both feet out wide to each side as if you were doing horizontal jumping jacks. Make sure to stay in a plank position as you quickly jump your feet back together.
Burpees Push-Ups – a full-body exercise with a sequence of variations much like an aerobic routine. The basic movement is performed in four steps also known as a “Four-Count Burpees”.
The Burpees Push Ups is done beginning in a standing position, then into a squat position with your hands on the ground then transitioning into a planking position, then followed by a push-up and back to the squatting position and finish off with a standing position.
Now for the beefy stuff
If you wish to intensify your workout, below are just a few exercise routine that would get you started:
Clap Presses(men’s health) – this is also known as Clap Push-ups. Remember Hugh Jackman’s Wolverine movie? This was one of his primary workouts to pump his chest and get ripped.
The Clap Press form is similar to regular push-ups. Place your hands shoulder-width apart. Your feet should be closer than shoulder-width. Slowly lower yourself to the ground, making sure your elbows don’t flare out and your back and core are tight.
Then, push yourself up as great as you can, and before landing, clap your hands. It’s important to note that landing and consistency are paramount and remember to land softly and never extend your arms.
Not everyone can do this exercise at the first try due to its intensity, but it’s worth considering if you want to up your game. Clap Presses require maximum power and speed. If you do them right you can expect a killer chest burn from engaging extra muscle fibers.
Tricep Dips – for many, this is also called a Chair Dip which can be done easily at home. The Triceps are important in an everyday movement that involves extending the elbow and forearm. This muscle also plays an important role in stabilizing the joint shoulder.
Sit halfway and position your hands shoulder-width apart beside your hip and your fingers should grip the front of the chair seat. Slide your buttocks off the front of your chair with your legs extended out in front of you.
After moving your torso forward off the chair, remember your buttocks should hover over the floor and your knees should be slightly bent. Slowly lower your body, hinging at the elbows until each form about a 90-degree angle. Finish off by pushing up with your arms fully extended.
It’s important to note that when you lower your body, you need to inhale and breathe out as soon as you push up.
Chest squeeze(men’s health) – is a calisthenics exercise that primarily focuses on the chest also targets the shoulders and triceps. This significantly improves posture and also strengthens back muscles.
This can be done either sitting down or standing up. Bend your arms, making sure elbows are pointing outward. Guide your palm together in front of your chest.
Push or press your palms together with force and hold for about 30 seconds. Slowly release the tension and repeat the process. Make sure your rest in between the press and release does not exceed 5 seconds and remember to put pressure on each press or squeeze.
Diamond Push Up – is a compound exercise that works on your chest, core, back, shoulders, and triceps. In contrast to the traditional push-up, your hands are close together forming a triangle shape. This is far more challenging than a traditional push-up because your hands are close together which requires more balance.
To start off with, get down similar to a regular push-up. Then, place your hands close together until your thumbs and index fingers form a diamond shape.
Extend your feet backward and straighten your body so that your weight is being supported by your hands and feet. Remember to keep your elbows tucked into your body and your body straight and rigid, inhale as you lower your chest to the floor, and exhale as you push-up.
Lateral and Front Raises – frontal raise is a variation of the lateral raise which has the lifter move the weights forward in the raise (instead of to the sides or back). You would be needing dumbbells for this at home.
Start by standing with dumbbells in hand. Inhale as you raise your arms out laterally to shoulder height. Move the dumbbells horizontally as you end in a front raise. With control lower the dumbbells down in front and return them to your side.
Other recommendations
Even if your gym is closed, you still can workout at home with various materials available online. It’s highly encouraged to search for variations on a particular exercise or routine to either mix it up or gradually progress to the more challenging workouts.
Make sure to read articles thoroughly and select which one best suits your needs for home workout. And always remember to do everything carefully and safely to avoid unnecessary injuries.
