7 Simple Workouts that Can do at Home

In this busy and productive life it is very difficult to find time to go for exercises and crowded gyms. Because of this reason, many people are facing the major problem of overweight. There are many solutions to get rid of this major problem. If you are a busy person and not finding time to go out, then here are some simple workout routines that you can do at your home and be fit and healthy.

Simple home work outs

In order to make the exercises easier, call your friends or any other family members as a fitness buddy and turn your favorite music to tune out everything around you and do these exercise at home.

1. Walking:

Walking is simple one of home workouts the  but effective way of getting the best results. If the weather is nice, you can go out and enjoy the beautiful scenery in the parks. If the weather is against you, then there is no need to worry because you can get the effective walking at your home. If you have stairs, go up and down for a few times and for better results grab some weight while climbing the stairs. If you don’t have any stairs then walk around your house a few times. It is not exiting but it gives the best results.

Walking

2. Push-Ups :

Procedure :

  • Place your hands on the floor and keep them under your shoulders.
  • Bend your elbows close to your body and make your body straight.
  • Now lower between your hands and again push back to the original position.
  • If you are having trouble in the initial stage, place your knees on the floor.

Push-Ups

Benefits:

The benefits with this type of exercise are that it stretches the abs and helps in reducing the tummy fat and get a flat tummy.

3. Squats:

Procedure:

  • Stretch your hands straight in front of you and stand straight with your feet shoulder-width apart.
  • Now lower your hips to the possible position.
  • Bend your knees such that they don’t cross your toes.
  • Keep your chest up and look straight, so that your position looks like chair position.
  • Return back to the original position and repeat the process again.

Squats

Benefit:

Pushups are the best exercise to effect your hips and thighs. It helps in reducing the fat in your hips and pressure effects your abs thereby giving an attractive look to your body.

4. Walking Lunge:

Procedure:

  • Stand straight with your feet shoulder-width apart.
  • Now place both your arms to the side.
  • Step forward with your right leg and bend your left leg to an angle of 90 degrees.
  • Make sure that your right knee is over right ankle.
  • Stay for some seconds and again come back to the start position by balancing on your right leg.
  • Switch the feet and repeat the same for twice or thrice.
  • It is better to use a dumbbell while doing this exercise for more positive results.

Walking Lunge

Benefits:

This simple exercise gives more effective results and increases the fitness levels in your home. It effects the thighs and hips by reducing the excess fat in the body. Use of Dumbbell in the exercise will effect your whole body and helps you to get the best shape for your body.

5. Jumping Jacks:

This is a very simple exercise that is filled with fun and brings back your old childhood memories back to you. Play the favorite music of yours and start the exercise. Stand straight by placing your feet a width apart now jump as many times as possible by you. This looks funny but it warms up your body, thereby reducing the fat content in your body and is also a great cardio exercise.

Jumping Jacks

6. Single Leg Balance Stick:

Procedure:

  • Stand straight with both your legs apart.
  • Balance on your right foot with the left foot behind you.
  • Now, bend forward keeping your body straight to the ground and lift your left heel towards the ceiling.
  • Stretch your hands in front of you by facing the both palms opposite to each other.
  • In order to avoid the locking of your knee maintain a slight bend in your right knee.
  • Come back to the starting position and repeat the same with other leg too.

Single Leg Balance Stick

Benefits:

This exercise is very simple that can be done in the convenience of your home. It affects your abs and thighs by exerting the pressure on them. This effectively reduces the excess fats in your body and gives the perfect shape to it and makes you look fit.

7. Crunches:

Procedure:

  • Lie down on the floor facing upwards towards the ceiling.
  • Fold your legs towards you and get your head all the way up.
  • Make your head get up by supporting with your both hands until you feel the stretching of the muscles.

Crunches

Benefits :

This exercise is most effective and easiest of the ab workouts. This makes your abdomen to stretch and helps in reducing the fat effectively. This can be used for building up and strengthening of abdominal muscles.

Here are

some very simple workouts routines for women that you can be done very simply and get best results.

A. Jogging In Place – Jogging is very helpful for the efficient functioning of your heart.  You can jog watching TV or listening to music in your home.  Make sure to wear a good pair of shoes, to eliminate any stress to your legs.

Jogging at your PlaceB. Light Weight Lifting – This is simple exercise that you can do in your home using the light and heavy weights in your home. No need to buy weights outside. Use a can of peas, milk jugs, laundry detergent bottles or even water jugs and get the best results.

light weight lifts

C. Dancing – Dancing is a wonderful exercise, which is great for your heart.  Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

Simple Dance

Exercises are very important in today’s life, but you may not get time to go out and join in a gym. Don’t worry these above mentioned simple exercises will give the best results despite of their simplicity. Use what is available in your home and no need to buy the equipment from outside. Follow these easy workouts that are suitable for both men and women and make sure that you do them daily after getting up stay and be happy and healthy.

Pic Credits: www.canterbury.ac.uk, windyhop.org, healthylivinginbodyandmind.com.

6 Core Exercises for Flat Abs

Unlike the past days, now a day every work is based on your mental strength but not on our physical strength. So just by sitting and working the unwanted calories are getting accumulated in our body thereby leading to overweight and abnormal shape of the body. Everyone loves to have a perfect shape for their body, but they are not getting the time to go to a gym and do the fitness exercise to maintain their body weight. This generation is the six pack generation and everyone is working hard to get it. If you are newbie or getting back to exercise after a long time develop a solid core which will increase your stability and balance.

core exercises for flat abs

Here are best core exercises to get the most attractive flat abs leaving you with happiness and good health.

6 Core Strengthening Workouts:

Have a look on these 6 core abs exercises which easy to follow and do not require any equipment.

1. Bird-Dog Crunch:

Procedure:

  • Kneel down on the floor and bend forward and touch the ground with your hands.
  • Now facing downward and balancing on your left hand lift your right hand and extend it straight and simultaneously extend your left leg outward.
  • Now bring your right hand back and make your left leg touch the right elbow.
  • Send these both to their original positions again and repeat these steps for 3 to 4 times.
  • Now change from right to left hand and repeat the same.

Bird-Dog Crunch

 

Benefits:

This core exercise works very well on your abs as it targets on your abs, hamstrings, glutes and shoulders. Make sure to do this exercise daily to get better and faster results.

2. Standing Bicycle Crunches:

Procedure:

  • Stand straight with your feet hip width apart and place your hand back of your head.
  • Now, with a straight back and relaxed shoulders lift your right leg and at the same time lift your right leg.
  • Now make your left elbow touch the right knee.
  • Return to the original position and repeat for 4 to 5 times.
  • Change the side and repeat the above steps.

Standing Bicycle Crunches

Benefits:

This core ab exercise will make you to twist your body and it mainly targets on the Oblique’s and rotational muscles. It also stretches your abs and burns the unwanted calories and leaves you with an attractive body.

3. Seated Leg Lifts:

Procedure:

  • Sit on the floor and extend your legs straight out and in front of you
  • Bend back slightly so that you are able to place your hands on either sides of your body
  • Inhale and lift one leg six inches up from the ground
  • Hold it for 5 seconds, put it down and exhale
  • Change the side and repeat it with other leg
  • For better results do this exercise for 1 minute continuously and then take 20 seconds rest and again do it by alternating your legs.

Seated Leg Lifts

Benefits:

This core exercise looks very simple but affects your body a lot. It mainly targets on your abs and hamstrings. It is very important to do this continuously as this gives the perfect results if done regularly.

4. Sit-Ups:

Procedure:

  • Sit on the floor with your legs straight out and in front of you.
  • Now bend your knees and make your heels touch the floor.
  • Keep your hands back of your head and relax your shoulders to avoid the tension in the neck.
  • Now bend back until your back touches the ground and then raise up.
  • Continue this for 1 minute and then take a break of 20 seconds.
  • Repeat this for 5 minutes to get optimum results.

Sit-ups

Benefits:

This core ab exercise works very well on your abs as it targets the abs and hips also. This is also known as hip-flexor depending on the range of motion.

 5. Modified Bicycle Crunch:

Procedure:

  • Sit in the same position of the sit-up exercise which we have discussed earlier.
  • Instead of bending back bring your right knee and left elbow towards each other with a simple twist.
  • Hold for 5 seconds and return back to start position.
  • Repeat the same with the other leg.
  • Do it for one-minute straight and take a 20 second break.
  • Repeat this for 5 times for better results.

Modified Bicycle Crunch

Benefits:

 It mainly targets on the ab muscles and with twist it exerts more pressure on your abs and targets on the obliques and rotational muscles. If done regularly, you can get the most attractive and flat abs.


6. Spider Plank Crunch:

Procedure:

  • Face downwards to down the floor and with support of both your hands and legs lift your body to the possible height that you can.
  • Make sure that your body is in a straight line.
  • Now, lift your right leg and move your knee towards the right elbow.
  • Return back and do the same with other leg also.
  • Repeat this continuously for 1 minute and take 20 seconds break.
  • Do 5 reps for each leg to get faster results.

Spider Plank Crunch

Benefits:

This powerful and core exercise will exert the maximum pressure on the lower abs and hips. It mainly targets on these two parts and make your abs flat and leave you with the most attractive flat abs.

These are 6 core ab exercises which are very beneficial for your good health as well as good body.these are the best answers for the common questions like “How to lose belly fat or how to lose stomach fat”? Along with these best ab workouts, make sure to follow the belly fat diet which is most essential to lose your belly fat and get a flat ab. Follow and do all these basic exercise daily and add them in your daily routine. Start your day with these exercise and have the most healthiest day in your office or anywhere. These core ab exercises not only leave you with flat abs but also with very good health by increasing your immunity levels.

Pic Credits: www.acefitness.org, www.skimble.com, www.dailymail.co.uk, www.skinnymom.com

Explosive Towel Exercises to Tone Up Your Whole Body

In the present days, time is playing a very important role in every individual life. Busy work schedules and work stress is preventing them from Gym and regular workouts. Then what about the exercise to your body? Towel Exercises is the best answer to this question as they are very easy to carry and use. All you need is a thick towel, a little creativity and a smooth un-carpeted floor.

Explosive Towel Exercises to Tone Up Your Whole Body

7 Terrific Towel Exercises

Below are 7 exercises one can do in the comforts of his/her home within the stipulated time.

1. Single Leg Squat with Towel

The Single Leg Squat wit Towel Exercises gives relief for those who are having messy undies spillover area between the very back of the bum and the lower part of the hips. This exercise will give an angel look to you by reducing the unwanted fat.

Single Leg Squat with Towel

Procedure:

  • Take a thick sheet or a soft towel and fold it.
  • With your feet together stand and place your left foot on the top of the towel.
  • Now with the toe of your left leg slide the towel to you right and then return to the normal position.
  • Work on the left side for 30 seconds keeping your elbows bent and your fists near your chin.
  • Make sure that you bend your left knee between 45 and 90 degrees.
  • After 30 seconds change the side and repeat the same.

2. Rocking Cradle

The rocking cradle exercise is the best towel workout to reduce the fat content in your abs and give perfect and flat abs. This is a very easy exercise that can be done and completed in minutes. This is the best of the abdominal exercises.

Rocking Cradle

Procedure:

  • Lie down and bend your knees, lift your feet and stretch your knees on to the sides.
  • Fold the towel and keep it behind your neck and use it to cradle your head.
  • Now lift your head and shoulders up off the floor and gently cradle until your left elbow touches the ground.
  • Quickly change the side and repeat up to 3 sets on both sides.

3. Plank Pull ins

The plank pull ins is the best towel exercise which lays stress on the legs, abs and arms which in turn reduces the extra fat in your body and make you look attractive. For better results do the exercise with knees and legs resting on the towel.

Plank Pull ins

Procedure:

  • Sit on your knees, bend forward and place your wrists directly under the shoulders.
  • Now straighten your legs to the best and place a folded towel under your toes.
  • Use abs and grab the towel with your toes towards you, wait for a minute and slowly straighten your leg.
  • Repeat this for 3 sets and for better results follow the same procedure using knees.

4. Coasting Cobra with Towel

This is a powerful towel exercise inspired by cobra pose in yoga which helps in maintaining the complete fitness of your body. It is a very simple exercise but the results and toning it gives to your body is amazing and it mainly focuses on lower back muscles, glutes and triceps. You will be shocked with the quick change of the shape of your body.

Coasting Cobra with Towel

Procedure:

  • Lie Down completely such that your complete body touches the ground and legs placed apart and place your hands on the folded towel.
  • Now, lift your chest up with the help of your hands by stretching your back bone to possible level.
  • Now slide the towel towards and onwards and return to starting position.
  • For better results repeat the exercise for 15 times.

5. Skate and Slide

The skate and slide towel exercise works for natural weight loss. It mainly targets the thighs, hips and glutes. The excess fat at the thighs, hips and glutes gets reduced with regular exercise and makes you feel light and happy.

Skate and Slide workout

Procedure:

  • Take a towel and fold into square shape and place it under your left foot and balance most of your weight on your right leg.
  • Now bend your right leg and balance your body weight on it and stretch your left leg.
  • Stretch your left leg to the best possible position by pushing your hips back.
  • Now simultaneously bring your left leg in to the starting position and straighten your right leg.
  • Make sure that you swing you elbows during the exercise to maintain the balance.
  • Try up to 3 sets of rep for better results.

6. Towel Bridge

This exercise is similar to the yoga sequences Sethu Bandhasana which give perfect results for your entire body.  This especially works for the butt reduction, glutes, hamstrings and lower back muscles.. As you bend downward with your butt straight to your spine you can feel the incredible stretch which reduces the excess fat in your body.

Towel Bridge

Procedure:

  • Lie down and bend your knees with a towel under your heels.
  • Now keep your arms rested on the sides with your palms facing to the floor.
  • Press the heel into the towel and lift your hips and legs a few inches off the floor.
  • Now gently move your legs by sliding with the towel and return back to original position.
  • For better results please repeat it for 15 times.

7. Static Lunge Row

If you are suffering form back pain, then static lunge row is the best exercise which gives a very fast and effective relief from lower back pain. This exercise mainly targets on the back, legs and biceps. It also increases the fitness of your body by giving a perfect shape to your thighs and biceps.

Static Lunge Row

Procedure:

  • Stand and place the towel under your right leg and left leg staggered behind and hands holding each end of the towel.
  • Now bend both the knees and pull the towel towards your body with your hands. For better results try to pull the towel as hard as you can.
  • Now repeat the same exercise for 30 seconds and 2 more sets on both the legs.

These are the best towel exercises which give complete fitness and relief from back pain. These are the easy and effective body fitness exercises at home which can be done with use of a simple towel. These exercises give the same level of fitness to your body as given by the yoga poses. For those who are busy with their daily life these simple workouts make them fit and healthy. So, try these towel exercises today to stay healthy and happy.