Did you know that over 33% of the world is under some form of lockdown due to the coronavirus pandemic?
If you want to keep your immune system strong, one of the most important things you can do during these uncertain times is work out. Since many gyms are closed now, lots of people are experimenting with new routines.
Do you want to know how to stay fit while you're stuck indoors? Keep reading to learn about 10 effective toning exercises that can help you create a total-body burn.
One of the easiest ways to get fit at home is to incorporate lots of pushups into your workout routine. Pushups are great for targeting your chest, triceps, shoulders, and other smaller muscles in your upper body.
Since there are tons of pushup variations, you can have fun experimenting with targeting specific muscle groups and keeping your routine fresh.
Squats are also an essential exercise for your home workout plan because they can target lots of muscles in your lower body. This exercise can help you engage your glutes, hamstrings, quadriceps, and calves.
The key to getting the most out of your home exercises is to maintain proper form. Squats are an exercise that lots of people don't know how to do properly. This simple guide can teach you how to squat to avoid getting injured. Doing squats is one exercise of a series that can also help you improve your vertical jump.
If you want to have a toned body, focusing on your core will help you excel in other strength training exercises because your core will stabilize you. To do a plank, you can get into pushup position except balance your weight on your forearms instead of your hands. Suck in your core and squeeze your glutes to keep your spine straight while you stay in the air as long as you can.
The sides of your core called the obliques also shouldn't be ignored. To target these muscles, you can do a side plank variation. This exercise involves turning to one side, positioning your arm under your shoulder, then pushing off the ground to hold your body in the air.
People who are interested in giving their glutes a well-rounded workout will love doing sets of donkey kicks and fire hydrants. To do a donkey kick, you should get on your hands and knees. To start, simply push your leg all the way back while squeezing your glute, return to center, then switch legs after you've done enough reps to feel challenged.
Fire hydrants are a similar exercise. Once you're on your hands and knees, you have to lift your leg to the side as high as you can go, return to center, then switch legs after you've done enough reps to feel challenged.
If you're lucky enough to have free weights at home, you can do plenty of toning exercises and get faster results. However, there are still plenty of other common household items that can replace free weights. Canned goods, bottled water, shampoo and conditioner, and even heavy books could help you work up a sweat.
Once you've found two objects that have the same weight to lift, you can start doing bicep curls. This exercise is simple because it only involves holding the objects down by your side with your wrists facing outward while slowly curling up toward your shoulders and releasing.
People who want to know the best way to work out at home should never underestimate the power of burpees. Many of us hate this exercise because it burns so well. If you can manage to do a few sets of them, you'll shred through your body fat and tone plenty of muscle groups.
Burpees are a dynamic body-weight exercise, so it's important to learn the proper form.
Crunches may not be the most glamorous exercise out there, but they always guarantee good results. To do a basic crunch, lay on your back with your feet hip-distance apart and knees bent. Place your arms behind your head and start lifting your body as high as you can off the ground.
One common mistake to avoid is lifting with your arm strength. Doing this can make you more susceptible to neck injuries and you won't target your abs as much.
Jumping jacks can quickly get your heart rate up while warming up your arm and leg muscles. All you have to do is stand with your feet together and arms by your side then jump to spread your feet and lift your hands up by your head. This exercise is great to include at the beginning of your workouts so you can get ready to put all of your energy into your routine.
If you're serious about staying in shape, buying an elliptical is one of the best investments to help you burn fat and tone your muscles at the same time while using the same muscles as when you do jumping jacks.
Lunges will help you improve your balancing skills while toning your glutes and lower body. With your feet together and hands on your hips, take one step forward while bending both knees until you lower to the ground. After you push back up toward the center, you can switch to your other leg to complete one rep.
To avoid getting injured, make sure your front knee never goes past your foot while you're bending.
Bridges may look easy and fun, but you'd be surprised by how challenging they can get after a few repetitions. To do a bridge, you can lay down with your feet and palms flat on the floor then squeeze your glutes as you lift yourself up and down. Although this exercise mostly targets your core and lower body, you can get your triceps involved by using your arm strength to press yourself higher off the ground.
Although staying indoors can feel overwhelming, working these toning exercises into your daily routine is the best way to nourish your physical and mental health.
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