You don't have to go to a gym to exercise. We know many people don't have time to visit a gym daily. So you can do some exercises at home that improve your body's shape, details, and muscle strength.
- If you're a beginner, these exercises are good for you because they need no equipment and fit all fitness levels. But if you want to step it up, you can add weights like ankle or hand weights for better results.
- The belly and waist generally store most body fat. Since we spend most time at home, many have noticed this area getting worse. Here are five easy exercises you can do at home, especially for beginners.
Simple exercise guide
Duration: 20 minutes
Equipment: None
Targets: All body parts
Notes: To do a full workout day, do all five exercises daily. Complete the indicated time for each exercise, then follow me to the next step.
Rest for 10 seconds then repeat the whole circuit one to three times to keep your heart rate up and burn calories while building muscle.
Exercise one: Hollow hold
How to do the exercise
Lie flat on the ground. Lift your legs, arms, and shoulders up while keeping your back flat on the floor so your body shapes like a banana.
Hold for 30 to 60 seconds then lower down and move to the next exercise.
Exercise two: Plank
How to do the exercise:
Keep your arms fixed at shoulder level down. Stand on your tiptoes, straighten your whole body. Stay on your tiptoes for 30 to 60 seconds. Then lower down and move to the next exercise.
Third exercise: Side plank
How to do the exercise:
Support yourself on your right side. Keep your right forearm or elbow on the ground parallel to your shoulder level. Keep your left foot on top of your right foot on the ground. Lift your hip and buttocks up so they're straight with your body. Hold for 30 to 60 seconds then lower down and move to the next exercise.
Fourth exercise: V-up
How to do the exercise:
Lie down with your body straight on the ground. Raise your upper body, legs, and thighs together in one move to form a 'V' shape. Stretch your arms forward. Return to the ground. Do this for 45 seconds and then move to the next exercise.
Fifth exercise: Bicycle crunch
Exercise performance method
Keep your back on the floor with your head lifted up and hands fixed behind the head. Fix your legs at 90°. Bring your right knee to your chest to touch your left elbow, then straighten your right foot and bring your left knee to touch your right elbow. Do this movement for 45 seconds, alternating sides, then move to the next exercise.
