Since the pandemic struck the United States in early 2020, most Americans believe public gym workouts will most likely become a thing of the past. As proof of this move, an April 2021 poll seeking to discover people’s stance on home workouts had 82% of voters supporting it. A majority held that the gym could be an inconvenience, especially for persons who have had to work from home in the past year. Moreover, the likelihood of contracting a COVID infection at home is highly reduced compared to the public gym. For these reasons, find out what exercises you can do at home without visiting the local gym.
The bridge workouts
Usually, this exercise is considered a routine for beginners. It involves using your core (the area underneath the ribs to the butts) to lift the upper body and hold it taut. The bridge workout strengthens your core and is an excellent warmup for any exercise. To begin the bridge, you must first lie flat on your back and ensure your breathing is even. Once your breathing levels up, bend your knees while keeping both feet firmly on the floor. In the meantime, ensure that your arms are extended downwards on both sides of your body.
At this point, push your upper body from the floor by using the force from your feet. Your midsection, hips, and posterior should be elevated from the flat surface you’re on as you do this. More importantly, as you push your midsection up from the floor, remember to squeeze your glutes as you thrust upwards. Keep repeating these movements for about three minutes or more, if you can. Remember not to tire yourself out with this exercise because it is a warmup.
The kettlebell exercises
If you ever underestimated the benefits of kettlebells, now is the time to have a change of heart. Kettlebells are efficient training tools, whether at home or in the community gym. Some exercises you can do with a kettlebell include lunges, crunches, squats, shoulder presses, etc. Whether your objective is to build body mass, lose weight, or other, kettlebells are great for daily use.
When using kettlebells, you need to exercise a great deal of caution because the slightest erroneous movement can strain a muscle. Fortunately, these equipment come in various sizes and weights, making them convenient to choose from a wide variety for your routines. Moreover, if you started with the smallest size, you can progress to heavier ones when you gain strength in your muscles.
Chair squats are meant to strengthen the leg and thigh muscles. It also positively affects your core, making it one of the most convenient exercises to do at home. The only equipment you need for this is a sturdy chair with a flat surface. Avoid using stuffed chairs as those are not suitable for this type of exercise. First of all, stand in front of the chair, with your back facing it.
Keep your feet shoulder-width apart as this position allows you to flex your hip muscles without causing strain. Using your hips and knees, gently lower your bottom onto the chair and get right back up. Your arms must be extended outwards. While pushing yourself up and down, be sure to feel the force coming through your heels. At no point should you feel pain in your lower back, knees, or posterior. Moreover, it is easy to pull a muscle in the butt if your feet aren’t shoulder-width apart.
The bicycle crunch targets the abs, leg, and thigh muscles, focusing on strengthening these areas. First, lie flat on your back and take in five deep breaths. After that, move your legs into the tabletop position. Hold your elbows in a bent position while clasping all ten fingers behind your head. Now, you will be crunching up while alternating movements for your elbows and knees. With your fingers clasped behind your head, move your left elbow to your right knee while the other leg is stretched out.
Now, repeat the same movement by crunching up while your right elbow moves towards your left knee. By repeating these movements, you will be mimicking bicycle riding. The bicycle crunch is excellent for your joints, muscles, back, and legs. It builds strength and resistance, and according to experts, the bicycle crunch relieves tension within the muscles.
With these exercises, it’s easy to work out at home without the stress of commuting to the community gym every day or a few times a week. Moreover, at-home workouts create a sense of commitment to the cause. Additionally, you can do them at your convenience and a pace you can stick to.