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Wellbeing

5-At Home Workout Moves

By 08/01/2021February 17th, 2021No Comments

The way we workout has changed and many of us are now working out at home. There are many benefits to exercising at home including:

  • you can work out safely in your own home
  • it’s not weather dependent
  • it’s cheap

Using your own bodyweight to workout is an effective and cheap way to keep fit. Here are some of our beginner workout moves to help you get started. Move the furniture back in your front room, throw down an exercise mat and let’s get started.

     1. Chair squats

Squats are a great exercise move for strengthening your core and legs. They can be difficult, so using a chair is perfect for beginners.

  • Place a chair, a dining chair is ideal, in the middle of the room ensuring you have adequate space to stand and move in front of it.
  • Stand in front of the chair as if you were about to sit down. Stand with your feet shoulder width apart, toes pointed outward slightly.
  • Bending your knees and hinging your hips lower yourself onto the chair until your bottom touches the seat. Allow your arms to extend out in front if you.
  • Push up through your heels and stand up straight.

 

     2. Knee push-ups

Push ups are a dreaded exercise move for many. They are the ultimate test of your upper body strength but using your knees when you begin will help to build your strength before attempting a standard push up.

  • Get into a plank position from your knees.
  • Keep a straight line from you head to your knees. Bend your elbows and lower yourself to the ground, make sure you keep your elbows at a 45-degree angle.
  • Push yourself back up to the start position and start again.

 

     3. Donkey kick

Donkey kicks will help to build your glutes. They’re aptly named because you’ll be kicking out like a donkey.

  • Get on all fours. Keep your hands in line with your shoulders and your knees square with your hips.
  • Keep your back straight. Pretend there is a wall behind you and push your right foot out but keeping your leg straight.
  • Keep your toes pointing towards the floor and squeeze your buttocks when you reach the top.
  • Return to the starting position. Repeat for the number of reps you desire and then repeat with the opposite leg.

 

     4. Plank

The plank is the ultimate core strength exercise. They also help to keep you injury free and even help build the six pack you’ve been after.

  • Get into a press up position but rather than resting on your hands, rest on your forearms. Keep your back straight and keep your abs and glutes tense. Hold the position but don’t let your hips dip.

 

     5. Skipping

Skipping is an easy, no-nonsense workout. All you need is a skipping rope and a little bit of room. It’s probably best to take your skipping workout outside. Just 10 minutes of skipping per day is equivalent to 30 minutes jogging.

  • Hold the skipping rope, one handle in each hand. Use your wrists to flick the skipping rope around your body, rather than using your whole arms to turn the rope.

As the rope hits the floor, jump over the rope.

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