Some of you reading this may not be able to get to a gym for numerous reasons, leaving you to Tension from a long day of work?
Don’t worry Home exercises will help you relieve it. A brief 30-minute session of moderate exercise can also boost your energy levels, help you sleep better, and improve your self-image.
Thats why i have bought you some basic and easy doing exercises that you can do at home without needing any gym equipment.

men at gym

Push-Ups

HOW TO DO

  1. Get down on the ground setting your hands shoulder-width apart. Ensure your body forms a straight line.
  2. Begin to lower your body keeping elbows close to your body.
  3. Push back to starting a high plank position.

BENEFITS

  • Keeping your arms straight so your hands align with your shoulders reduces stress on those critical joints.
  • Driving your palms down and screwing them outward into the floor increases stability through your shoulders, neck, and upper back. Stability equals power.
  • Increasing core tension boosts stability all over. Imagine someone is about to punch you in the gut.

High Knees

man doing high knee

How to do

  1. Stand tall with your feet hip-width apart and your arms at your sides.
  2. Lift your right knee as high as you can (at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.
  3. Quickly switch arms and legs, running in place for the allotted time or reps.

BENEFITS

  • It works just about every muscle below your waist, including your glutes, quads, hamstrings.
  • high knees make a great addition to any warm-up routine, boost cardio.
  • High knees are a kind of jumping exercise, and as such, can help you build not only lower-body power but also greater cardiorespiratory fitness.

Cross Crunches

How to do

  1. Lay on your back on the ground, bend your knees, and keep your feet on the floor. Place your hands behind your head and keep your elbows flared to the side.
  2. Begin the motion by lifting your shoulder blades off the floor and reach your right hand towards the outside of your left ankle.
  3. Focus on exhaling as you curl to maximize your abdominal contraction. Return to your starting position, before going to the opposite side for your set amount of repetitions.

BENEFITS

  • It reduce the risk of back pain and injuries. This is helpful if you’re trying to get six-pack abs.
  • A strong core gives you proper posture, stability, and form
  • Strengthens the core and strengthens your abdominal muscles.

Lunges

How to do

  1. Lower left hip until adjacent knee(left) bent in a 90-degree angle.
  2. Step forward with one leg while keeping your upper body straight and relaxed.
  3. Come back to the original position keeping the weight in your heels. Repeat simultaneously with both legs.
Men doing lunges

BENEFITS

  • It activates your stabilizing muscles to develop balance, coordination, and stability.
  • Lunges work the large muscle groups in your lower body, which builds leans muscle and reduces body fat.
  • Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs.

Fitness diet for you,

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Jumping Jacks

How to do

  1. Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air.
  2. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  3. Jump back to starting position. Repeat the same.

BENEFITS

  • It helps to burn the excess calories, thereby creating a negative energy balance in the body.
  • Doing jumping jacks can also help improve muscle tone, thereby shaping your thighs, buttocks, calves, shoulders, and arms.
  • Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles.

Bench Dips

How to do

  1. Place your hands on a bench or box behind you with your feet together.
  2. Keep your legs straight and heels on the floor. Lower slowly as far as you can.
  3. Lower your body slowly, using muscle power.
man doing bench dips

BENEFITS

  • The dip is one of the best exercises for building triceps size and strength.
  • This is all good for toning and building muscle in the arms.
  • This can be done at home anytime you feel the need to engage your triceps and upper body in an effective, compound exercise.

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Dead Bug

How to do

  1. Lie on your back with hands above you and feet up so your knees are at 90 degrees.
  2. Straighten your leg until your heel is an inch from the floor and then return to the start position.
  3. Simultaneously repeat with the other leg.

BENEFITS

  • It trains your abs to lock down and stabilize your spine so your back doesn’t flex.
  • This exercise helps to teach you to effectively move opposing limbs in tandem while keeping your core stable and your back protected.
  • The dead bug encourages the deep, stabilizing muscles of your low back, abdominals, and hips to engage, preventing your back from twisting or arching during the exercise.

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