Not able to go to gym? You can literally do these 10 surprisingly effective exercises at home to jumpstart your day.
If you’ve never exercised in the morning, try it. It can help wake you up and get you going. It can also kick your energy levels into high gear that can stay elevated throughout the day. Early morning exercise can help your creative thinking, focus, and memory while at work and can also help you sleep better at night.
1. Pushups
Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders.
When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles.
2. Lunges
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.
A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Lunges can help you develop lower-body strength and endurance. They're also a great beginner move.
3. Squats
Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. Squats, and all of their variations, are a great exercise for the whole body.
4. Jumping Jacks
Like most cardio exercises, jumping jacks offer cardiovascular benefits. It balances out your heart rate, increases blood circulation all over the body, controls and maintains blood pressure, helps in doing away with bad cholesterol levels in the body, prevents the onset of stroke or heart attacks.
5. Standing overhead dumbbell presses
One of the best ways an athlete can test their upper body strength and power is with the overhead press. You can use any weight if you don't have dumbbells at your home.
This compound exercise, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.
6. Bicycle Crunches
There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.
Bicycle crunch is good because it engages all your ab muscles. This exercise is excellent for building core strength and toning your thighs. If you want to lose weight, bicycle crunches are perfect because cycling is one of the most effective cardio exercises.
7. Cross Crunches
Cross-Body Crunch, The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or "six-pack" muscles in particular. It can be performed for time or reps as part of the ab-focused portion of any workout.
The cross crunch targets both the abs and the oblique muscles. This exercise helps to strengthen the core, sculpts the waist and tones the abdominal wall. To challenge your muscles and get them to respond to exercise, it's important that you include modified versions of the regular crunch into your core workouts.
8. Russian twist
The Russian twist is a core exercise that targets the muscles of the torso and spinal stabilizers. In addition, the Russian twist can help to increase rotational movement of the torso and enhance isometric control of the core.
Most people can include this move in their routine two to three times a week, but if your workout of choice relies on rotational strength, bump that up to four times a week.
Hope you will be benefited by performing these exercises and for more informative content stay tuned.
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