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Home Exercises

Sally Perkins provides advice on the different types of exercises that you can do at home.

With everyone spending so much time at home this year and many gyms across the country closed, athletes and wellness aficionados are getting creative about how they get in their workouts. Given how good regular exercise is for the body and mind, just about all Americans still stuck at home can benefit from following in their footsteps. The good news is that there is no need for a full home gym. Read on to find out about a few types of exercises that can be performed at home without any specialized equipment.

Sit-Ups and Crunches

Sit-ups and crunches are basic but effective ways to improve core strength, strengthen the diagram, build abdominal and hip muscles, improve balance, and reduce the risk of back injury and they require no equipment at all. Aim for three sets of 20 crunches and 20 sit-ups at first, working up to 50. Those who are just getting started with home exercise routines can visit Guardian Athletic to find the products they need to improve performance and reduce recovery times while they get in shape.

Push-Ups and Planks

Just about every consumer has done at least a few push-ups in his or her life. This bodyweight move is beneficial at toning muscles thanks to the large number of different muscle groups required to perform it. For an added challenge, add some planks in between by resting on the elbows and toes with straight legs and holding the position for one minute.

Bodyweight Squats

Bodyweight squats build core and lower body strength and improve back and hip flexibility. They are also great for burning calories. To perform this exercise, stand with feet spread shoulder-width apart and arms parallel with the floor. Push the hips back and bend the knees, dropping the body down as far as possible, then hold the position before pushing back to standing. Try starting with 15 repetitions. For an added challenge, try incorporating some Bulgarian split squats.

Calf Raises

This exercise should be performed next to a sturdy wall for balance and support. It is a simple one, though. Place the palms against the wall, then rise to tip-toe and lower back down. Repeat it at least 20 times. Parents can up the ante by letting their kids ride piggyback to provide some extra resistance.

DIY Deadlifts

Body-building and strength training aficionados are probably familiar with deadlifts, which involve standing with the feet spread to shoulder-width apart, and knees slightly bent, then reaching down to pick up a heavy dumbbell set on the floor. What they may not have considered is that deadlifts do not need to be performed using dumbbells. Anything relatively heavy will do, so try replicating this gym favourite with water jugs, suitcases full of books, or anything else around the home that is got some weight to it. Those who are new to weightlifting should start slow and practice their form before trying to lift anything substantial and should have family members around to spot them.

The Bottom Line

Do not use gym closures and stay-at-home requirements or recommendations as an excuse to get out of shape. There are plenty of exercises that athletes, wellness enthusiasts, and average consumers, alike, can do at home. Start with the activities above and create a routine, setting aside time at least a few times per week to work out. It is worth the effort.

Page Reference

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  • PERKINS, S. (2020) Home Exercises [WWW] Available from: [Accessed

About the Author

Sally Perkins is a professional freelance writer with many years of experience across many different areas. She made a move to freelancing from a stressful corporate job and loves the work-life balance it offers her. When not at work, Sally enjoys reading, hiking, spending time with her family, and travelling as much as possible.