7 Best Exercises to do at Home for Men/Women

It is well said "Health is Wealth". This health can only be achieved by regular exercise because it helps in optimizing our body.

 But there is so much information is already available online that you can easily gets overwhelmed but don't worry, we have got you Back and Body!

Find the 7 best exercises to do at home. Make it a routine as daily or twice or thrice a week and feel the newer you.

7 Best Exercises to do at Home

 1. PushUps

Pushups are basic but are very important to keep you body active. It is one of the most effective moves you can perform because a number of muscles get active by doing so. 

 1. Start with a plank position. Try to be still. Neck should be still and the core should be tight.

  2. By bending your elbows, try to get your body lower by moving downward. Try to do this as slowly as you can so that your body can bear maximum stress. As your chest almost reaches to the ground, return to the start position.

  3. Try to keep your arms close to your body.

  4. Repeat at-least 2 sets of as many reps as you can.

2. Squats

Squats can help increase your core and lower body strength. It also helps increase flexibility of lower back and hip because it engages some of the largest muscles of your body. A large amount of calories got burnt by doing so.

 1. Try to stand straighter with feet slightly wider than your shoulder width. 

 

  2. Continue the process as you are sitting on a chair by keeping your chest and chin up and try to push your hip back and bend your knees.

  3. Your knees should not bow inward or outward. Bring your arms in front of you in a comfortable position as the things get in parallel.

 Wait for a second or two and then return to the starting position.

  4. Repeat at-least 2 sets of as many reps as you can.

3. Lunges

Lunges help your legs and glutes to be strengthened. It challenges your body's balance which is an essential part of a well-rounded workout routine.

 1. Start by stretching your feet to shoulder-width apart.

  2. Put your arms down at your side.

  3. Take a step forward with your right leg and bend your knees.

 4. When your thigh is parallel to ground, stop. 

  5. Return to the starting position by pushing up off your right foot. This completes the one rep.

  6.   Repeat at-least 2 sets of as many reps as you can.

 4. Dumbbell Rows

Dumbbell  rows are the essential exercise to strengthen your upper body. It modifies you back and makes it look attractive. Choose the moderate weight and make sure that you are squeezing at the top position.

  1. Have a moderate weight dumbbell in your hands.

  2. Make a 45 degree angle with the ground by bending forward at your waist.

  3. Start with your right arm. Bend your elbow and pull the weight up to your chest.

  4. Make sure to engage your lat.

  5. Return to the starting position and repeat the process with your left arm.

  6. Repeat at-least 2 sets of as many reps as you can.

5. Burpees

One of the best exercises which we hate. It is a super effective exercise for your body's cardiovascular endurance and muscle strength.

  1. Start by standing upright with your feet shoulder-width apart and your arms down at your side.

  2. Firstly, with your hand in front of you, do a squat.

  3. Then do a push-up.

  4. Come back to your starting push-up position and then clap and again go down for a push-up.

  5. Now stand up and jump by keeping your legs straight and your arms straight up and clap again.

  6. Return to the starting position.

  7. Repeat at-least 2 sets of as many reps as you can.

6. Sit-ups

We all know that the sit-ups are the too basic raps but are very important for abdominal muscles. 

If you have problems with your lower back, go for the sit-ups.

  1. Lay down on the ground on your back with your knees bent, feet flat and your hands behind your head.

  2. Keep your feet fixed and try bringing your head up. Your neck should be neutral. 

  3. As your chest reaches to your legs, start releasing strain to return to the stating position.

  4. Repeat at-least 2 sets of as many reps as you can.

7. Glute Bridge

Glute bridges not only strengthen your body, but also help it look perkier. It works on your entire posterior chain. 

  1. Lay down on the ground on your back with your feet flat, knees bent and your arms straight at side with palm facing down.

  2. Raise your hips off the ground by squeezing your core and glutes by pushing through your heels. Your feet and upper back should be in contact with the ground and core down to knees should make a straight line.

  3. Wait for a couple of seconds and return to the starting position.

  4. Repeat at-least 2 sets of as many reps as you can.

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