Seven Easy Exercises That You Can Do At Home

March 11, 2019
To obtain maximum benefits, you can make a routine composed of a series of repetitions of different exercises, and do the routine a few times per week.

There’s an unlimited amount of reasons to not work out and tone your muscles. However, what if we showed you 7 easy exercises that you can do at home?

Maintaining a regular exercise routine helps you prevent injuries and reduces pain in your jointsTraining improves your balance, flexibility, and coordination, no matter how old you are.

Easy exercises that you can do at home

In this article, we’ll give you a list of exercises that will start to get you in shape without wasting a ton of money at the gym.

1. Jumping

a person jump roping, an easy exercise you can do at home

Jumping is a great activity since you can do this practically anywhere. Plus, you’ll have fun while you do it!

Among the benefits from this simple exercise are the fact that it:

  • Increases your heart rate
  • Improves your blood flow
  • Helps you lose weight
  • Clears your mind
  • Strengthens your legs

How to do it

  • Stand with your legs parallel, a little separated.
  • Bend your knees a little and launch yourself upward with your arms reaching up.
  • 15 repetitions with 15 seconds in-between will be enough.

Visit this article: 6 Incredible Benefits of Jumping Rope

2. Squats

woman doing squats with weights

With squats, you will improve your musculature in your lower body including your quadriceps, glutes, and hamstrings.

How to do them

  • With a straight back, bend your knees, sending your butt backward as you bend down (You should sit as if you were trying to sit down in a chair).
  • With your arms extended in front of you or at your sides, bend your knees until your muscles form 90 degree angles with the ground.
  • Do 10 repetitions.

3. Back leg extension

Back leg extensions strengthen your legs and are excellent for toning your glutes.

How to do them

  • Start on the ground on your hands and knees.
  • Extend one leg backward.
  • Return your leg to the initial position and move the other.
  • Repeat this 15 times constantly and with rhythm.

4. Frog jumps

star shaped jump or a frog jump

Frog jumps are one of the best exercises that you can do at home because they are great for working multiple muscle groups.

How to do them

  • To begin, squat down with your hands on the floor.
  • Extend your legs back and return to your initial position.
  • Then, jump up with your hands extended up above your head.
  • Lastly, do 15 frog jumps with between 15-30 seconds in-between repetitions.

5. Push-ups

woman doing push ups

Strength and resistance workouts like push-ups help to strengthen your muscles and improve your mobility. Push-ups can be done in one repetition and won’t make you sweat too much.

How to do them

  • Put your hands on the floor, directly in line with your shoulders.
  • Stretch out your legs completely behind you, making a straight line with your back. This is called the plank position.
  • Then, bend your elbows to lower your body, which should be about 5 centimeters (2 inches) off the ground.
  • Next, push back up to plank position.
  • We recommend doing about 12 push-ups.

6. Bicep curls

woman doing bicep curls

Biceps are one of the most aesthetically impactful muscles. These exercises can be done at home easily and will help you to have more toned bicep muscles.

How to do them

  • Stand in an upright position and with your arms down to your sides.
  • Take two bottles of water and raise your forearms.
  • Repeat this exercise 20 times in 3 sets with each arm. You can alternate arms or do them at the same time.

7. Sit-ups

woman on a yoga mat doing sit-ups

Sit-ups give you better posture, which reduces erosion in your spine. They also strengthen your abdominal muscles and alleviate back pain.

How to do them

  • Lay the lower part of your back on the ground, knees bent, and hands behind your head.
  • Lift your head, neck, and shoulders by engaging your abdominal muscles.
  • Then, lower yourself again, focusing on controlling your core.
  • Repeat this movement 15 times.

Want to learn more? Read: Simple Exercises for Back Pain

There are no more excuses, try these easy exercises that you can do at home and see your results!

Maeo, S., Chou, T., Yamamoto, M., & Kanehisa, H. (2014). Muscular activities during sling- and ground-based push-up exercise. BMC Research Notes. https://doi.org/10.1186/1756-0500-7-192

Mayers, M. R. (2006). Abdominal Exercises. The American Journal of Nursing. https://doi.org/10.2307/3409357

Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). Jump rope training: Balance and motor coordination in preadolescent soccer players. Journal of Sports Science and Medicine.