The 14 Best Exercise Routines to Do at Home

Training at home by doing a series of exercise routines is a very beneficial habit.

Exercising and keeping in shape requires time that we often don't have due to our daily activities. due to the different activities we do on a daily basis. In addition, going to a gym can be a bit difficult to fit into our schedule.

But that is no excuse, since in the comfort of our home we can perform a series of exercise routines that will allow us to maintain a healthy lifestyle, keep the risk of overweight at bay, fill us with energy and release stress.

The routines at home do not require the presence of complex equipment, just have at hand some weights or, in their absence, a jar of water or filled with sand, a heavy ball or even a package of food that weighs a kilo or more, such as rice or pasta.

If you want to know which are the best exercise routines for you to do at home.read on.

How to start exercising without leaving your home?

Before starting your exercise routine you have to do a little warm-upThis allows your muscles and joints to prepare to achieve a good physical performance and avoid any type of muscle contraction and / or physical injury. You can do a gentle jog or jog in the same place for five minutes, it is also good to include some squats, which you can do in three sets of 15 repetitions each; this is an ideal exercise to activate the largest muscle groups of your body, which creates a chain reaction that spreads throughout the body.

Jumping rope is an excellent Cardiovascular exercise that will prepare your body to start a sports routine. If you don't have a rope, you can simulate it, the important thing is that you do the exercise. Stationary jumps are also ideal for warming up, and you can do them with your legs together, apart and/or on one foot.

Resistance bands and a rope are very useful to incorporate into your exercise routines, and don't forget to have a thermos with water on hand so that you can constantly hydrate yourself. Find a suitable place and put on some nice music and you will be ready to start exercising at home.

The best exercise routines to do at home

Once you are properly dressed (with sports clothes and shoes) and you have finished your warm-up, then it's time to put the following routines into practice. You can do three sets of 10 to 15 repetitions per warm-up exercise.

Of course, in addition to strengthening your muscles and burning calories, don't forget to eat a balanced diet to achieve better results and have a healthier life.

1. Climbing stairs

This exercise is done in the gym with an escalator, but don't worry, because at home you can also do it if your home has two floors. To do this, you can go up and down the stairs, do three sets of 15 repetitions each. Another alternative is to place a chairYou can go all the way up and stop on it and then carefully go down to avoid any accidents.

If you are a little afraid you can opt for a lower bench and start there and gradually gain more confidence until you do it with the chair. This exercise helps you strengthen your legs and glutes..

2. Lunges

Standing with your legs together, take a step forward, bend your knee and make sure your foot is flat on the floor. Then, lower your whole body; your back and hips must be straight while the knee of the other leg tries to touch the floor. Keep your balance by tightening your abdominal muscles, and then switch legs..

You can do three sets of 12 to 15 repetitions, this allows you to work the entire lower body and thus develop well-defined legs.

3. Strides

The strides, or lunges, as they are also known, are an exercise through which work the quadriceps, glutes and hamstrings (muscles that are below the (muscles that are below the buttocks), also helps strengthen the abdomen.

Standing with your hands resting on your waist and your legs a little apart at the same distance from your shoulders, take a step forward, keeping your trunk straight. The step taken should not be too wide, just enough for the leg to move forward; the foot that goes forward must be completely supported on the floor and the leg that remains behind must be bent until it slightly touches the floor with the toe of the foot.. We exhale and return to the starting position and change sides.

4. Squats with support on the wall

With this option you are working your back and legs. Place yourself leaning against a wall and keep your back very straight and your legs at a 90 degree angle, lower and hold this position for 30 seconds.Lower and hold this position for 30 seconds. Do three sets.

5. The climber

It is a good exercise to strengthen the arms, and one of the easiest exercise routines to do at home.

Position yourself on the floor with your arms and palms apartment on the floor; your body must remain completely straight. Place your legs back with the tips of your feet flat on the floor, bend your right leg and bring the knee towards your chest, while the other leg remains straight.while the other leg remains straight and the abdomen remains contracted.

Then, return to the starting position and perform with the left leg. Do three sets with 15 repetitions each.

6. Knee bends

Place a mat on the floor and lie on your stomach, palms facing down, keeping your shoulders shoulder width apart. Legs are crossed, feet are lifted and all the support is on the knees.. Bend your elbows and lower your torso until the tip of your chin touches the floor.

Then, return to the starting position and repeat 10 to 15 times.

7. Knee touch push-ups

This exercise is another variation of the push-ups or planks, and consists of lying face down on the floor, with arms and legs extended, hands and toes flat on the floor, and back completely straight. Bend your arms until you reach the floor and as you come up, touch your right shoulder with your left hand, and repeat the procedure with your left hand.When you return to the floor and repeat the procedure, touch the left shoulder with the right hand. You can do three series with 10 to 12 repetitions.

8. Push-ups with torso rotations

This variation is very similar to the previous exercise, but after performing the flexion and remaining in the initial position, the trunk is rotated laterally and the right arm is brought upwards as if it were touching the ceiling.. Then return to the starting position, repeat the exercise and rotate to the other side. Do 10 to 15 repetitions.

This exercise helps you tone the lateral abdominal muscles and develop balance and coordination.

9. Push-up with weights

Standing with your trunk straight, rest your arms on your body and flex your forearms; you can hold some weights in your hands.

Another alternative is to place your arms laterally in the form of a cross, and then raise and lower your arms.. Similarly, in this position, do push-ups with weights.

These push-ups can also be done sitting on a medicine ball, to improve balance and coordination.

10. The Russian twist

Also known as the Russian twist, this is an ideal exercise for working the abdominal area, lower back and waist.It also helps to improve balance, posture and stability.

Lying on the floor, bend your knees, raise your upper body and form a V with your thighs; keep your back straight at all times, turn your torso to the right, go to the starting position and then turn to the left.

To give more intensity to the exercise, you can raise your legs a little and include some weights or dumbbells when turning, although the medicine ball is also a good alternative. You can do three sets of 15 repetitions.

11. Leg crunches and twists

With this exercise you can tone your waist, define your abdominal wall and strengthen your lower back.

Lying on your back, arms at your sides and legs extended, raise them and your hips and turn slightly to the right.Return to the starting position, slowly lower your legs without touching the floor and then repeat to the other side.

12. Frog sit-ups

If you want to increase your abdominal power, this exercise is ideal.

Get into a lying position on your back, your head should be in a comfortable position, your eyes towards the ceiling and your chin away from your chest. Place your hands under your head and raise your legs at a 45-degree angle.The shoulders are lifted off the floor, the knees are bent and with them touch the elbows. Then lower the torso and extend the legs, and return to starting position. Repeat again until you complete three sets.

13. Oblique contraction

If you want to have a well-defined waist be sure to include this exercise in your daily routine, it also helps you strengthen your back, improve muscle flexibility and have a flat abdomen.

Lie on your right side with your legs extended, left hand behind your head and knees bent.. Lift your torso, tighten your abs and try to touch your left knee with your left elbow.

Remember that between each series should wait a time of 15 seconds to start again, but during this period it is advisable to be in motion, make small jumps or jogging in the same.

14. Isometric plank

As its name suggests, this is an isometric exercise, that is, it is performed using only the effects of the force of gravity on our body.

To do it, lie face down on a mat keeping the soles of your feet parallel to each other and perpendicular to the floor. Then, keeping your whole body rigid from your head to the tips of your toes, raise your upper body, holding only on your elbows and toes. holding only your elbows and the tips of your toes, creating a 90-degree angle with the floor.creating a 90-degree angle with your arms.

Este ejercicio es ideal para usarlo justo después del calentamiento, dado que te ayuda a activar todo el cuerpo a la vez.

Referencias bibliográficas:

• Cassidy, J.; Aronow, W.S.; Prakash, R. (1975). The effect of isometric exercise on the systolic murmur of patients with idiopathic hypertrophic subaortic stenosis. Chest. 67(4): pp. 395 - 397.
• Suprak, D.N.; Dawes, J.; Stephenson, M.D. (2011). The Effect of Position on the Percentage of Body Mass Supported During Traditional and Modified Push-up Variants. Journal of Strength and Conditioning Research. 25(2): pp. 497 - 503.