Effective home exercise guide

If the idea of ​​daily exercise at home makes you sluggish, think again! When done correctly, home workouts are effective not only for your physique, but also for your health. So whether the gym isn't your favorite place or you're running out of time, find some space anywhere in your home and work out. Here are some suggestions for effective home exercises.

Exercises for beginners will work the whole body. Each exercise should be completed with 2 sets, where each set consists of about 10 to 15 reps, with 1 minute rest between each movement.
Bridge move
Activate the core and back of the body with the bridge move. This is a great exercise to warm up to. Steps to perform:
Lie on your back, knees bent, feet flat on the floor and arms stretched out to the sides. Pushing your legs up and down, lift your butt off the ground until your hips are fully extended, squeezing your glutes at the top. Slowly return to the starting position and repeat. Seated Squats
Squats strengthen your legs and torso, making everyday movements easier. Beginners should practice with a chair underneath to help you master the pose. Steps to perform:
Stand in front of a chair, feet shoulder width apart, toes slightly pointed out. Keeping hips and knees bent, lower back and lower until buttocks touch chair, arms extended out in front of you. Lift yourself up, put strength into your heels and return to the starting position. Knee push-ups
This push-up is for beginners, building strength before performing a standard push-up. Steps:
Get into a knee-high plank position. Keeping the shaft straight from head to knee, bend your elbows to lower yourself to the ground. Keep your elbows at a 45-degree angle. Inhale in turn to start. Lunge in place
Work on the quadriceps, glutes, and glutes with just one leg move in place. Steps to perform:
Set the pose with the right foot in front. Your right foot should be flat on the ground and your left foot should rest on its toes. Bend your knees and lower, stopping when your right thigh is parallel to the ground. Push your right foot up to return to the starting position. Repeat the desired number of times, then switch legs. Plank to Downward Dog
This move will work your upper body, especially your shoulders. Steps to perform:
Get into a high plank position, hands under shoulders and feet close together. Keeping your center of gravity, hands and feet still, lift your hips up and return to downward dog. Your body will form a triangle with the ground. Keep your neck in a neutral position. Your gaze should be directed towards your feet. Hold this position for a second, then return to the plank. Repeat. Straight leg kick
Butt muscles will be toned with repeated kicks. Steps to do it:
Stand on all fours, hands in line with shoulders and knees in line with hips. Keeping your back straight, straighten your right leg back, imagining you're kicking a wall. Your feet should be kept flexed (toes pointed to the floor) throughout the entire exercise. Take care to keep your hips perpendicular to the ground. Squeeze your butt at the top. Return to starting position. Repeat as desired and do the same with the other leg. Forearm plank
This is a full-body exercise that requires endurance and balance, focusing on the core muscles. Steps:
Perform a plank position with your forearms on the floor. Your body should form a straight line from head to toe. Make sure your lower back and hips don't sag. Hold the pose for 30 seconds to 1 minute. Side-lying hip abduction
You may not think about strengthening your hip muscles until they start to bother you, but think again! This is especially important if your job requires you to sit all day. Preventing hip problems with movements that focus on the hips can be very beneficial. Steps:
Lie on your left side, straighten your left leg, straighten your right leg, and place your right foot on the ground. Lift right leg up, keeping body position. Make sure your hips don't open up. Return to starting position. Repeat as many times as you can, then do the same on the other side. Bicycle crunch
Although you'll get your core working hard, it won't do any harm. Steps:
Lie on your back with knees bent, feet flat on the floor. Bend your elbows and place your hands behind your head. Bend left leg and bring right elbow to left knee, straighten right leg. Straighten your body and switch sides. Bend right leg and straighten left leg, then bring left elbow to touch right knee. Repeat as much as possible.

If you've mastered the beginner's process, you're ready to take these intermediate transitions. Complete 2 sets of 10 to 15 reps for each of the exercises below, then move on to the next set after 1 minute of rest. You can increase the intensity of your workout by completing 1 minute of each movement and doing two minutes in a row.
Single-leg bridge
Whenever you do an exercise with only one leg, you will automatically find this exercise more difficult. Here, follow the same steps for the traditional bridge move, but lift one foot off the ground while keeping the other leg bent.
Complete the same number of repetitions on each side.
Squat
At this level, the practitioner may not need to use a chair. Perform the squat with the weight of your body weight alone.
The same steps are still in progress. Imagine you're sitting down in a chair by pushing your hips back and pushing your butt back.
Push-ups
The standard push-up is a more challenging version of the knee push-up. Stay in a high plank position and complete the push-up following the same steps, allowing your elbows to point out at a 45-degree angle.
Moving lunges
By moving instead of standing still, you will practice more aspects of stability, mobility and balance.
Start with your feet together and step forward, lunging with your right foot. Stand up, then repeat with your left leg.
Get-up squat
This move is a variation of the squat, great for stretching or keeping your legs and butt active, this increases calories burned. Steps to perform:
Drop down into a squatting position. You won't be able to stand still during this move.
Take turns kneeling on the ground as if you are kneeling.
Take turns stepping back with both feet while maintaining the same squat position.
Repeat as fast as you can while keeping in good shape.
Superman
This move works for the lower back - and the entire back of the body. Move as slowly as possible to get the most benefit out of this move. Steps to perform:
Lie on your stomach, arms and legs extended. Keeping your neck in a neutral position, try to raise your center of gravity and back and simultaneously lift your arms and legs off the ground as high as you can. Pause for 1 second in the overhead position and slowly lower back down to the starting position. Plank with alternate leg raises
Lifting your legs during a plank will make you unstable, requiring your torso to work too hard and the other three limbs that touch the ground to support more weight.
Lift one leg up, hold for 5 seconds and bring it back to the ground. Do the same with the other leg.
Plank kneeling on the side with hip form
Keeping your body on your knees and arms extended while flexing your hips also makes this move an upper body-targeting exercise.
To do it, do a traditional plank position and kneel on one leg, then lift the other leg, pause and lower it again. Repeat both sides.
Dead bug
Deep body muscles will be mobilized with this move. Steps to do it:
Start in a supine position, with your feet flat on the table and arms extended in front of you.
In a coordinated movement, extend your left leg and drop your right arm overhead, keeping in mind that your lower back is always flat with the ground.
Bring the leg back and place the arm in front of you, then repeat the same with the opposite arm and leg.

Once you're familiar with the intermediate exercises, start working on these advanced moves.
Bridge with extended legs
Lifting legs then straightening legs will make the one-legged bridge more difficult.
Keep your feet flexible throughout the movement. Complete the same number of reps on both legs.
High Arm Squats
Extending your arms high overhead will challenge upper body mobility and range of motion, as well as bring effect to the lower body when squatting. To perform the overhead squat, complete the squat with your arms extended overhead.
One-legged push-ups
Lifting one leg during a push-up puts more weight on the other three limbs thus creating more of a challenge.
To complete, start in a basic push-up position and lift one foot off the ground, then complete the push-up.
Jumping lunges
Jumping exercises often require you to exert maximum effort in a short period of time. Due to the strength and energy they require, you will quickly feel exhausted. You can add a jump to the lunge to challenge yourself.
Jump jump
Instead of stepping back to the same position after kneeling, do it by jumping. You will need a lot of energy and strength for this move.
One-leg or one-arm plank
Raising an arm or a leg - and keeping it there - takes the plank up a notch. Hold for as long as possible, then switch sides.
Plank with one leg is more difficult than one hand, so choose the version that works for you.
Side plank with hip flex
Stretch your legs instead of knees for a full body move with wide hips that will be more of a challenge. To do it, plank on one side, then do a leg lift. Repeat both sides.
Home exercises to reduce belly fat will sometimes be difficult regardless of your fitness level. It is advisable to start home workouts with beginner exercises, and in just a few months you can complete the advanced process well.

Reference source: webmd.com