October 26, 2020

Active healthy lifestyle

Health your game

The Top 5 Best Exercises to Do at Home

3 min read
The Top 5 Best Exercises to Do at Home
The Top 5 Best Exercises to Do at Home

If going to the gym seems a burden to you or you just don’t have the time in your busy schedule to get to your preferred health and fitness facility for a workout, no need to agonize!  Build your own home gym with necessary basic equipment without breaking your budget.

Home workouts are becoming increasingly common for those who want to stay fit, healthy, and happy.  Browse through the fitness equipment stores, order gym equipment, and stock your new home gym.

Have a good read and use the exercises to create your own workout regimen to achieve your fitness goals without leaving the house.  Here’s to living without pain, sleeping well, and maintaining a level of energy one needs to get through the day:

PUSH UP or BENCH PRESS

Trade-in your barbell from a fitness equipment store for your body.  The pushup is just as effective for building chest and arm strength as the bench press—they target the chest, front shoulders, triceps, and lats in a pushing motion.

The push-up is an oldie but a goodie being one of the most basic yet effective bodyweight moves you can perform at home. 

  • Start in the plank position.  Keep your core tight, shoulders pulled down and back, with your neck neutral.
  • Bend your elbows, lower your body down to the floor and keep your elbows close to your body during the movement.

The bench press allows your body to be stabilized on a bench as you move the weights, making it easier for you to focus on your chest, and push more weight.

  • Lie face-up on a bench, hold a heavy barbell (that challenges your strength) at your sternum, hands shoulder-width apart, and elbows bent into sides.
  • Extend your arms, pushing the bar directly above your chest.
  • Pause, and then lower the barbell to start.

PULL-UPS

A pull-up is an upper body strength training exercise, one of the “compound” exercises where you workout several muscle groups at once.  The muscles in your back, arms, and abs all grow stronger from doing pull-ups.

You may also want to try pull-up gym equipment and accessories from fitness equipment stores that can help in modifications or in the progression of your pull-up workout:

  • Pull-up bands
  • Gym rings
  • Ab Straps as pull-up equipment
  • Grip pads
  • Liquid Chalk
  • Hand Gripper
  • Pull-up board
  • Grip balls
  • Rotating Handle set

HIP-HINGE

The hip hinge is the movement when the body bends downward and in half.  It is one of the most essential exercises to learn so you can keep a proper form and prevent serious lower back injury.  It is required in many strength activities like the deadlift, barbell hyperextension, kettlebell swing, and others.

SQUAT

Squats force the brain to actively participate.  Get your foot placement correct and focus on the even weight distribution between your left and right leg. Keeping your chest high and your back straight.  You can alternate this exercise with a barbell squat, lunge, goblet squat, or a reverse lunge.  Challenge yourself by doing the split squat holding a dumbbell fitness equipment with these steps:

  • Stand on your right leg
  • Rest your left foot on a bench or box behind you
  • Hold a heavy dumbbell in each hand
  • Bend your right knee
  • Lower your body until your left knee hover just above the ground
  • Straighten your right leg, returning to start.

PLANK

This is an exercise that focuses on your abs and your back with no equipment needed.  

You have to simply get in a press-up position, resting your forearms rather than your arms, holding the position without allowing your hips to sag.  Make sure your back is straight and you tense your abs and glutes while holding in position.  

You can try some modifications like the front plank and side plank with a straight leg or with a bent knee.

GOING FARTHER WITH CARDIO FITNESS EQUIPMENTS

Add cardio exercises to perk your home fitness program up a notch with fitness equipment like a rowing machine or a treadmill.  

With a rowing machine, challenge yourself to grow as many meters as possible in 5 minutes and on a treadmill, experience sprinting up a hill by setting it to a slight incline, and then run as fast as you can go for 30 seconds and then jog for 30 seconds afterward.

Fitness equipment stores are loaded with a wide array of gym equipment that you can use for your home gym to get those muscles moving and your fat burning.

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