Going to a gym is one of the most troublesome things to do! Most of us do own an expensive membership to a gym. But, let’s face the fact, do we really use it? No? Then why waste the hard earned money? We will help you bring the gym home, in your living room.
By following the simple yet complete body weight exercise every day, with rest on the weekend, you can significantly improve strength, balance and flexibility.
Following are the top 5 body weight exercises that you can do anywhere, even at your desk job.
1. Burpee
Burpee is the ultimate full body workout for strength training. With every repetition, it works on your hamstrings, glutes, abs, quads, chest and arms. It builds endurance and strength, raise the heart rate and burns a lot of calories along with testing your coordination and balance.
3 Sets of 10 repetition
Squat down with your hands in-front of you, on the floor. Kicking your feet back in a push up position return to the squat position immediately and then jump as high as possible.
2. Lunge
This leg exercise is one of the simplest to learn and master with major physical benefits. It tones the lower body by targeting the quadriceps along with other muscles which includes calves, hamstring and the core muscles.
3 Sets of 12 repetition
Step your right leg forward and slowly lower your body till your back knee is touching the floor and is bent at 90 degree. Hold the position for 2 sec and return to the starting point and repeat with the other leg.
3. Superman
Superman is one of the best exercises to alleviate back pain by strengthening your lower and upper back muscles. It also simultaneously works on your glutes and hamstring muscles.
3 Sets of 8-10 repetition
Stretch your legs and arms while you lie down on your stomach. Slowly lift your legs, arms and chest off the floor. Hold this contraction for 3 seconds and slowly lower the legs, arms and chest down to the starting position.
4. Chair Dips
The only piece of equipment you need for this exercise is a sturdy chair. Chair dips are a one of the best triceps exercise that also works the pectoral muscles in the chest, if done with a proper technique. It not just only build muscles, but also build lockout strength by straightening your elbows
3 Sets of 10 repetition
Grab the edge of a chair with elbows pointing backward close to the body. Lower your body until a 90 degree angle is formed between the upper and lower arm. And, then push your body back to the starting position.
5. Bicycle Crunch
This easy to perform exercise mainly targets the abdominal muscle called the rectus abdominal. It is just a core working exercise which helps in building the abs therefore, it burns less calories comparatively.
3 Sets of 10-12 repetition
Lie down on your back and place the hands on either side of the head. Lift your legs with knees bent at a 90 degree angle. Now, go through a cycle pedal motion alternately touching the opposite elbow with the knee twisting back and forth through the core.
Caution: For the women, who are not working out but are still consuming Xtremeno muscle enhancer for women to gain muscles and strength needs to stop. The best way to supplement it, is with a proper workout like given above. It contains L-Arginine which boosts nitric oxide in the body to supply more nutrients and oxygen wherever needed.
So folks, stay safe and fit. Forget about the gym and follow your own heart, be it, in your living room, park or even office. Happy exercising!
