6 Exercises You Can Do At Home Without Equipment

6 Exercises You Can Do At Home Without Equipment

Being homebound shouldn’t stop you from wanting to be happy, healthy, strong, and energized. Life goes by too fast and as you get older, you realize the importance of making the most of each day. Even in the times when you may not be able to make it to your gym or you don’t have the right equipment available, you do have the option of performing easy exercises at home.

How’s the josh? Are you ready to begin?


1. Walk away your ailments


One of the best cardio exercises at home is walking.

Walking Helps

  • Lower blood pressure and cholesterol levels
  • Burn off calories
  • Improve heart health
  • Maintain joint movement
  • Increase overall energy levels

Who says you need to step out? You can just strap on your shoes, pedometers, turn on the music and walk around the house. You can even walk in place.

  • Choose an uncarpeted area. Wear sturdy shoes, stand up straight, and tighten your abs
  • Start by stepping in place just as you walk, let your arms swing naturally. Don’t forget to breathe in and out through your nose
  • Walk for as long as you feel comfortable. If you feel tired, rest, sip water, and begin again. Slowly increase the number of minutes every day


2. Squat - Stay Flexible


Squats are one of the home workouts you do all day in many ways. Think about it. You sit down and get up from chairs, sofas, get in and out of the car, and more.

The only change we suggest is that you practice this move with a better form. This helps build strength in the thighs, glutes, and hips and works muscles throughout the lower body.

How do you perform this leg workout at home:

  • Stand in front of a chair with your feet shoulder-width apart
  • Like you sit, bend your knees and push your hips back and keep your arms straight out in front of you. You can also place your hands on your thighs for added support
  • Move towards the chair keeping your back straight, chest up and shoulders rolled back
  • Stand back up once you touch the chair and instead of rocking when you get up, push down with your feet


3. Give side leg raises a go for posture and balance


Another great leg workout at home that is versatile and can be done nearly anywhere, is a set of side leg raises. Watching TV? Grab a chair and try out a few sets. This is one home workout that strengthens the buttocks, hips, lower back muscles, and the thighs.

To perform this leg burner:

  • Stand sideways next to a chair/wall and grasp it with one hand for support and balance
  • Transfer your weight onto the inner leg and then lift your outer leg out to the side as high as possible. Return to the starting position
  • Do as many reps (repetitions) as you are comfortable with and then switch sides


4. Wall push-ups for upper-body strength and stability


If the word push-up scares you, remember this is the safe version and extremely beneficial when you get it right.

Start with a modified version of this chest workout at home and work on your arms, chest, and shoulders.

  • Stand at an arm’s length from the wall with your legs shoulder-width apart. Place your palms flat on the wall and in-line with your shoulders
  • Keep your body straight and bend your elbows and move towards the wall, then gently push back


5. Raise your arms for stronger shoulders, upper back and arms


Arm raises are arm workouts at home which you can do easily while you are sitting in a chair or standing. This small, easy movement isn’t too taxing and an excellent way to keep yourself active.

  • Sit or stand with your feet flat on the floor
  • Keep your palms at shoulder-height and facing forward
  • Now lift your hands over your head and bring them back down slowly
  • You can even raise your arms to the side or front


6. Glute Bridges – A way to stronger muscles


Your hip flexors and hamstrings tighten up, especially if you sit a lot. Over time, your glutes will not function the way they are supposed to in day-to-day life. One of the best at-home workouts to combat this is glute bridges.

  • Lie on your back, keep your hands by your side, keep your feet flat on the floor and bend your knees. Feet should be hip-width apart
  • Lift your hips off the floor and keep squeezing your glutes. Your body should form a straight line from your knee to your shoulder, lift until then
  • Squeeze and hold for 2-3 seconds then slowly come back to starting position


Get Creative And Have Fun


Exercise has benefits on more than your body; when you maintain an active life, it helps improve emotional health and mental strength. If you have fun, chances are that you’ll want to continue your home workouts.

The key is to stay active and to be able to confidently say “all is well!”


Also Read:


10 Board Games That You Can Play During Self-Quarantine

Taking Care of Your Mental Health During Tough Times

12 Challenges You Face While Working from Home - #3 We All Face

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