If you’ve decided you want to get into shape but you’re not sure how to go about doing it, you’re in luck. With all of the fancy diet plans and high-tech exercises there are nowadays, sometimes sticking to the basics will help you look and feel better about yourself without any special effort on your part. If you want to see a difference in how your body looks just a month from now, below are 10 basic exercises that anyone can do, and they will tone and shape up your body better and faster than you think.
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What are the common fitness pieces of equipment for home workouts?
10 Exercises to Do During Home Workouts
1. Lunges
Lunges challenge and improve your sense of balance and are super easy to do. Here’s how to do them:
- Stand with feet shoulder-width apart and hands at your sides.
- Step forward with your right leg and bend your right knee. Stop when your thigh is parallel to the ground. Do not let your right knee extend past your right foot.
- Push up off your right foot and return to the starting position.
- Repeat with the left leg. This is one single rep.
- Complete 10 reps for 3 sets.
2. Burpees
Burpees are a great all-over body exercise that seems to tone up every part of your body. Here’s how to do them:
- Stand with feet shoulder-width apart and hands at your sides.
- Put your hands out in front of you and start to squat. Do this until your hands reach the ground, then pop your legs straight back into a pushup position.
- Hinge at the waist so that your feet jump up to your palms. Make sure your feet are as close to your hands as possible. Land them outside of your hands if you need to.
- Stand up straight, bring your arms above your head, then jump. This is one rep.
- Complete 10 reps for 3 sets as a beginner. Increase the sets when you improve.
3. Squats
Squats are no one’s favorite, but they work wonders on your lower body, core area, lower back, and hips. Here’s how to do them properly:
- Stand up straight and make sure your feet are slightly wider than shoulder-width apart. Your arms should be at your sides.
- Get your body into a position like you’re going to sit in a chair, with your chest and chin up and your hips back, bending your knees.
- Drop down until your thighs are parallel to the ground and bring your arms out in front of you. Pause for one second, then extend your legs and go back to the starting position.
- Complete 20 reps and 3 sets.
4. Planks
These exercises target your whole body but especially the core area and abdominal muscles. Here is the process:
- Begin in a pushup position. Your hands and toes should be planted on the ground and your back should be straight.
- Your chin should be slightly tucked and you should be gazing right in front of your hands.
- Hold tight for several seconds, taking deep controlled breaths and engaging your triceps, shoulders, quads, and glutes.
- Complete 30-second holds as a beginner and do 2 to 3 sets of them.
5. Side Planks
Good for the core muscles, here’s how to do side planks:
- Lie on your right side with your left leg and foot on top of your right leg and foot.
- Prop up your upper body by putting your right forearm to the ground and your elbow directly under the shoulder.
- Stiffen your spine, then lift your hips and knees off the ground so that your body forms a straight line.
- Return to the starting position.
- On each side, do 3 sets of 10 to 15 reps.
6. Pushups
This is a basic but very effective exercise, and you do it like this:
- Start in a plank position with your core muscles tight.
- Bend your elbows and start lowering your body to the floor.
- Once your chest touches the floor, extend your elbows and return to the starting position.
- Make sure your elbows are close to your body with each movement.
- Complete 3 sets and do as many reps as possible.
7. Glute Bridge
If you want a cute booty, this is the exercise for you. Here are the instructions:
- Lie on the floor with your knees bent, feet flat on the ground, and arms at your sides. Your palms should be facing down.
- Push through your heels and raise your hips off the ground. Keep the back and shoulders in contact with the ground. Your core down to your knees should be forming a straight line.
- Pause 1 to 2 seconds at the top. Return to the starting position.
- Complete 3 sets of 10 to 12 reps.
The last exercises are done with dumbbells.
8. Standing Overhead Presses (10-lb Dumbbells)
- Stand with your feet shoulder-width apart. With the weights, place your upper arms parallel to the floor.
- Push up your arms until they are fully extended above your head. Make sure your neck and head are still.
- Pause, then bend your elbows and lower the weight back down. Do this until the triceps muscle is once again parallel to the floor.
- Complete 3 sets of 12 reps each.
9. Dumbbell Rows (10-lb Dumbbells)
- Put a dumbbell in each hand.
- Bend forward at your waist and make sure your back is at a 45-degree angle to the ground.
- Let your arms hang straight down and make sure your neck and back are aligned.
- With the right hand, bend your elbow, pulling the weight straight up toward the chest. Stop just below the chest.
- Return to the starting position and do the same thing with the left arm. This is one rep.
- Repeat 10 times for a total of 3 sets.
10. Single Leg Deadlifts (with Dumbbells You Are Comfortable with)
- With knees bent slightly, stand and place a dumbbell in the right hand.
- Hinge at your hips and kick your left leg behind you, while lowering the dumbbell toward the ground at the same time.
- When your left leg reaches a comfortable height, go back to the starting position in a controlled manner. Make sure the pelvis remains square to the ground the whole time.
- Repeat 10 to 12 reps, then move the weight to your left hand and repeat.
Conclusion
While these exercises are very basic, they work very well. Doing them daily won’t take you long to look and feel your very best.
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