5 exercise routines to practice at home and without special equipment
Exercising at home can seem difficult, especially when you do not have gym equipment or accessories for Pilates or cardiovascular activities. Therefore, here are 5 exercise routines to practice at home without the need for special equipment.
5 exercise routines to practice at home and promote healthy habits
1- Jumping jacks (jumping jacks)
Without a doubt, this is one of the best ways to start your routine training at home, since it is a cardiovascular exercise. To do it well, you must stand with your open feet at a shoulder level, in the shape of an A.
Your back should be naturally straight with your hands pointing toward the ceiling. At this point you should do synchronized jumps, clashing your hands up with claps, while opening your legs to the same level of your shoulders. This exercise should be practiced with 10 routines of 25 repetitions each.
You definitely don’t need a step machine or escalator to do this exercise. Just having a sturdy chair in front of you at home will be enough and you will be able to define your legs and glutes.
To carry out this activity you just have to stand upright in front of the chair. The next thing will be to get up and down from the chair, starting with the right leg doing 5 sets on each leg. Also, it is recommended to do several sets for 10 to 15 minutes, or 5 routines of 10 repetitions for both legs.
If you combine all these exercises with the ideal girdle, you can achieve results in less time than expected.
Of course, it is important to know what type of girdle is the one that best suits your body, so that you can comply with your routines and not fail in the attempt.
3- The climber (abs)
This activity is ideal for working the abdominal area, as you will only have to get in the form of a push-up with your arms outstretched and the palms of your hand on the floor. Then you should bend your right knee with some speed, making it reach as close to the chest as possible, while alternating the left leg.
Start with 5 sets with 20 repetitions each exercise and, as you progress, you should increase 2 sets, until you achieve a total of 15, in order to see results faster than you imagine.
Very popular and effective exercise, not only for women but for everyone in general. It is perfect for toning buttocks, thighs and calves. Thanks to its simplicity (although it is not easy), it also allows you to increase muscle mass in the lower body, for those who are interested in gaining more muscles.
You should start by separating your legs and placing your feet at a shoulder level, in a squatting position, back straight and leaning on the tips of your feet. Then, you should do jumps while extending your arms back. It is recommended to do 5 routines, and each one should have between 15 and 20 series.
5- Classic alternating crunches
You could not miss the star exercise in your daily routine. It is not a secret that doing sit-ups while you are a beginner can be difficult, however, it is an exercise that by making it part of your daily routine, it becomes easier and easier to master and achieve real results. There are multiple variations of abdominal exercises, but here We will talk about a very effective and classic one.
First, you must lie completely on a non-slip mat or towel, then bend your knees, place your hands on the nape of your neck and begin to rise, alternating your right elbow with your left knee and so on. Do 5 sets of 20 reps each. With this exercise, you will be working the central and lateral abs.
It is important to recognize that these exercise routines to practice at home are really effective as long as you maintain a balanced diet, for which I recommend you check the following post, where you will find everything you need to know about: Eating habits that you can slowly incorporate to heal your body.