Best 1O Exercises To Practise At Home Without Help
Updated: Jul 6
Introduction
Here are the top 10 exercises you can practice at home without any help. Exercise is essential to maintaining a healthy lifestyle and improving overall physical fitness.
While it's always best to work with a trained professional or attend group fitness classes, it's not always possible to do so. That's where at-home workouts come in.
With a little bit of creativity and discipline, you can still get a great workout in the comfort of your own home without any help. You can also learn about The Top 10 Best Exercise Equipment for Home Workouts, Exercises to Strengthen Your Immune System and Top 10 Best Yoga Exercises for Healthy Living. You can kindly read through.
Table of Content
1. Push-ups
Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. They can be modified for any fitness level by changing the hand placement or adding an incline or decline.
How to Perform Push-ups Without Help
Lie down on a flat surface, such as a mat or the floor, with your feet flat on the ground and your knees bent.
Place your hands behind your head, making sure to not pull on your neck. Keep your elbows out to the sides.
Engage your core muscles and lift your upper body off the ground, bringing your chest towards your knees.
Slowly lower your upper body back down to the starting position, making sure to keep your back straight and not arch your back.
Repeat the movement for the desired number of repetitions.
To increase difficulty, try adding variations such as raising your feet off the ground or using a weight plate to hold against your chest.
Remember to always keep proper form and to stop if you feel any pain or discomfort.
2. Squats
Squats are a great way to strengthen the lower body, including the quadriceps, hamstrings, and glutes. You can add resistance by holding weights or using a resistance band.
How to Perform Squats Without Help
Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
Place your hands on your hips or in front of you, whichever feels most comfortable.
Engage your core muscles and keep your back straight.
Bend your knees and lower your body down as if you are sitting back in a chair. Make sure to keep your weight in your heels and not on your toes.
Lower yourself until your thighs are parallel to the ground, or as low as you feel comfortable going.
Push through your heels and straighten your legs to return to a standing position.
Repeat the movement for the desired number of repetitions.
3. Lunges
Lunges are another effective lower body exercise that targets the quadriceps and glutes. They can be done forward, backwards, or laterally to work for different muscle groups.
How to Perform Lunges Without Help
Begin by standing with your feet shoulder-width apart and your arms at your sides.
Take a large step forward with one foot, landing on the ball of your foot and lowering your body until your front thigh is parallel to the ground.
Make sure that your front knee is directly above your ankle and your back knee is hovering just above the ground.
Push off the front foot to return to the starting position.
Repeat the movement on the other side by stepping forward with your other foot.
Continue alternating sides until you have completed the desired number of reps.
Make sure to keep your core engaged and your chest lifted throughout the movement.
If you want to make the exercise more challenging, you can hold dumbbells in your hands or add a weight plate to your back.
4. Planks
Planks are a great way to strengthen the core and improve posture. They can be modified by holding the plank on the forearms or adding a leg lift.
How to Perform Without Help
Start by finding a flat surface, such as a mat or a carpeted floor, to perform the plank on.
Position yourself in a push-up position, with your hands shoulder-width apart and your feet hip-width apart. Make sure your body is straight, with your head and neck in line with your spine.
Engage your core muscles by sucking in your belly button towards your spine, and holding this position throughout the exercise.
Hold the plank position for 30 seconds, focusing on maintaining proper form and keeping your body straight.
After 30 seconds, rest for 30 seconds before repeating the exercise for a total of 3 sets.
As you get stronger, you can increase the time you hold the plank position or the number of sets you do. You can also try variations of the plank, such as side planks or moving planks, to challenge your muscles in different ways.
5. Burpees
Burpees are a full-body exercise that combines a squat, push-ups, and jumps. They are great for increasing cardiovascular endurance and burning calories.
How to Perform Burpees Without Help
Stand with your feet shoulder-width apart, with your arms by your sides.
Squat down and place your hands on the ground in front of you.
Jump your feet back into a plank position, with your arms fully extended.
Lower your body down into a push-up position by bending your arms at the elbow.
Perform one push-up.
Jump your feet back up to your hands, and then stand up.
Jump up into the air with your arms extended above your head.
Land softly on the balls of your feet, and then repeat the sequence from the beginning.
6. Sit-ups
Sit-ups are a classic exercise for strengthening the abdominal muscles. They can be modified by adding a twist or holding a weight.
How to Perform Sit-ups Without Help
Start by positioning your body in a plank position, with your hands placed shoulder-width apart on the ground. Your body should be straight, with your feet together and your arms extended.
Lower your body down by bending your elbows and keeping them close to your body. Your chest should almost touch the ground.
Push your body back up to the starting position by straightening your arms.
Repeat the process for the desired number of reps. Make sure to keep your body straight and avoid sagging in the middle or arching your back.
To make the exercise easier, you can perform push-ups on your knees instead of your toes.
To make the exercise harder, you can try using an unstable surface like a Bosu ball or TRX straps. You can also try adding weight to your body by wearing a weighted vest or using dumbbells.
7. Mountain climbers
Mountain climbers are a high-intensity cardio exercise that also works the core and upper body. They can be modified by adding a plank walk or plank jump.
How to Perform Mountain Climbers Without Help
Begin in a plank position with your hands shoulder-width apart on the ground and your feet hip-width apart. Make sure your back is straight and your core is engaged.
Bring one knee up towards your chest, keeping your foot off the ground. Keep your upper body stable as you lift your leg.
Return your leg to the starting position and repeat with the opposite leg.
Continue alternating legs, lifting and lowering each knee towards your chest in quick, controlled movements.
Maintain good form throughout the exercise by keeping your hips level and your back straight.
As you get more comfortable with the movement, you can increase the speed of your mountain climbers to add an extra cardiovascular challenge.
To modify the exercise, you can perform mountain climbers on your knees instead of your toes. This can be easier on your wrists and back.
Remember to take breaks as needed and listen to your body. It's important to maintain good form throughout the exercise to prevent injury.
8. Jumping Jacks
Jumping jacks are a simple cardio exercise that gets the heart rate up and works the entire body. They can be modified by adding a high knee or lateral jump.
How to Perform Jumping Jacks Without Help
Stand with your feet together and your arms by your sides.
Inhale and lift your arms up above your head as you simultaneously jump your feet out to the sides.
Exhale and bring your arms back down to your sides as you jump your feet back together.
Inhale and repeat the movement, lifting your arms up above your head as you jump your feet out to the sides.
Exhale and bring your arms back down to your sides as you jump your feet back together.
Repeat the movement for a desired number of repetitions.
9. Jump rope
Jump rope is a great cardio exercise that can be done almost anywhere. It's low impact and works the lower body, core, and shoulders.
How to Perform Jump Rope Without Help
Find a flat, smooth surface to jump rope on. Avoid jumping on uneven or slippery surfaces to prevent accidents.
Stand with your feet shoulder-width apart, holding the jump rope in both hands.
Place the jump rope behind your feet, with the handles pointing towards your back.
Begin to swing the jump rope forward, over your head and in front of your body.
As the jump rope swings towards you, jump over it with both feet.
Land gently on the balls of your feet and continue to swing the jump rope forward, repeating the process.
Keep your arms and shoulders relaxed as you swing the jump rope, and focus on maintaining a steady rhythm.
If you make a mistake and the jump rope hits your feet, simply stop jumping and start again.
As you get more comfortable with jumping rope, try adding variations like double unders (jumping twice while the rope swings once), crossovers (crossing your arms in front of your body as you jump), or footwork drills (jumping on one foot or alternating between feet).
Remember to warm up and stretch before and after jump roping to prevent injury.
10. Bodyweight rows
Bodyweight rows are a great upper-body exercise that targets the back, biceps, and triceps. They can be done using a bar or TRX straps.
How to Perform Bodyweight Rows Without Help
Start by finding a sturdy bar or railing to use for your bodyweight rows.
Place your feet on the ground directly below the bar, with your toes pointed forward.
Reach up and grip the bar with your palms facing towards you (overhand grip).
Begin the movement by pulling your chest up towards the bar, keeping your elbows close to your body.
As you pull yourself up, squeeze your shoulder blades together and try to touch your chest to the bar.
Slowly lower yourself back down, keeping control of your body as you do so.
Repeat the movement for the desired number of reps.
To make the exercise more challenging, you can try using a narrow grip or adding weight to your body. You can also try using an uneven surface, such as a TRX suspension trainer or a stability ball, to add an additional challenge to the exercise.
Conclusion
Remember to always warm up before starting any exercise routine and cool down afterwards. It's also important to listen to your body and stop if you feel any pain or discomfort. With a little bit of dedication and consistency, you can get a great workout at home without any help.
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