We at KinetiX believe that Free weights, Bands, Machines are tools to give a trainer and trainee options. They add variety to a home workout and of course provide necessary progression as you move forward on your fitness journey but having no access (for whatever reason) to a gym shouldn’t be an excuse to exercise. Here are some of our favorite bodyweight exercises to try at home:
Squats
- Stand with your feet slightly wider than your hips.
- Point your toes slightly outward – about 5 to 20 degrees.
- Pick a spot in front of you and look straight ahead.
- Take a deep breath and break at your hip with your arms in front of you.
- Squat down until your hip is at least parallel to the floor.
- Get back up to the starting position and repeat.
Push-ups
- Assume a face-down prone position on the floor.
- Position hands (palms-down) on the floor slightly wider than shoulders.
- If you look down at you from above, your arms and body should make an Arrow.
- Start going towards floor by breaking at your elbows.
- Go as close to the floor as possible and return to starting position to complete one repetition.
Bear Crawl
- Get down on all fours with your arms straight and hands below your shoulders.
- Knees bent at 90 degrees below your hips.
- Only your hands and toes will be touching the ground.
- Crawl forward and backward moving opposite hands and feet in unison.
- Keep your back flat and minimize hip rotation.
Jumping Jacks
- Stand straight with your arms on side and feet touching.
- Jump into the air and spread your legs to shoulder width and stretch your arms out and over your head.
- Jump back to starting position.
- Repeat as a continuous movement.
Plank
- Assume a face-down prone position on the floor.
- Place your forearms on ground with your elbows under shoulders.
- Be on your toes with hip squeezed and the body in a straight line.
- Neutralize the neck and spine by look on the floor.
Execution:
You can perform these exercises as a circuit (one after another with 10-15 seconds of break in middle) or if you are a beginner you can do straight sets. Repeat them as many times as you can and aim for 12-15 repetitions for each (Try holding plank for 30 seconds).
Note:
Its always better to seek professional guidance or at least educate yourself before executing any exercise plan. Some of the exercises mentioned here might not be for you because of your specific body type, limitations and injuries etc.
