10 Simple Workouts You Can Do At Home

Exercise is absolutely necessary for the fit body you’ve been meaning to build. But the idea of going to the gym every day and traveling back from it is quite off-putting. Besides, gyms can be quite expensive too for your budget, taking a toll on your time and money at the same time. But is gym the only way you can ensure a fit body?

Absolutely not! Exercises for weight loss, building muscles and even increasing stamina can all be done from home, and without any equipment too. These are quite simple and can help immensely to keep your fitness programs going strong. On an added bonus, these can also be done in 10-30 minutes, starting small and slowly building up as you grow stronger.

Check out these 10 simple exercises that are super easy to do regularly at home without any equipment, yet can do wonders to your fitness regime:

Body weight Squat
Spreading your legs slightly more than the width of your shoulders, try to stand as tall as possible. The arms will be held straight out in front, keeping them at shoulder level, keeping them parallel to the floor. Keeping the lower back slightly arched, the rest of the torso has to be kept straight throughout the entire workout. Bracing the abs, pushing the hips backwards and bending the knees, lower your body as much as possible. Take a pause, and then slowly push yourself up to the initial position. Repeat 15-20 times. It is highly effective in strengthening the legs, toning the muscles of the thighs and hip, and increasing strength in the lower back region.

Incline Pushup
Take up the position of a regular push up, just keeping your hands on a position that is raised, for example, a bench, a raised step of the stairs, etc. From your ankles to your head, keep the body straight. The body should be kept rigid, and then lowered until the arms cross the level of the elbows. Take a pause. Quickly raise yourself up to the initial position. Repeat 12-15 times. It builds muscles in the arms and chest. It is also a great exercise to strengthen your legs.

Side Plank
Keeping your knees straight, lie down on your right side. Keeping the right elbow and right forearm directly below your right shoulder, prop you upper body up. The left hand should be on the left hip. Keep your stomach tight, and hold it like that, breathing normally. Lowly raise your hips into a position so that your body remains in a straight line from your shoulders to your ankles. Hold it for 30 seconds and then repeat on your other side. The side plank is really helpful in strengthening the torso and the chest.

Hip Raise
Keeping the knees bent and feet flat, lie down on your back. The arms should be kept at your sides, the palms facing up, creating a 45-degree angle. Keep your stomach tight, and hold it that way, keeping breathing normal. Squeeze the muscles of your hip and raise your hip upwards so that your body remains in a straight line from shoulder to knee. Keeping the hip muscles squeezed the entire time, hold the position for 55 seconds. Lower your body and assume the initial position. Repeat 10 times. The hip raise is particularly effective for toning hip muscles and strengthening the torso.

Wall Push-up
Place your hands on a wall, keeping them apart shoulder-width. Keep your feet slightly apart, legs straight and abs engaged. Balancing on your toes, raise your heels and lean forwards, keeping most of your weight on your arms. Breathe in while bending your elbows and keep your body in a straight line from head to toe. Exhale while to come back to the initial position. Repeat 15-20 times. The wall push-up strengthens and tones the core, chest, triceps and shoulders.

Reverse Fly
Holding equal weights in both hands, stand with one foot placed in front of the other. Keep the front knee bent and keep your back straight. Keep your arms under your shoulders, extended and palms facing each other. From your waist, slightly bend forward. Exhale, keeping your elbows slightly bent, and pulling your arms to the side to the level of your shoulders, and squeezing the shoulder blades together. Inhale as your assume your initial position. Repeat 10-15 times. The reverse fly tones the shoulders and the mid and upper back.

Chair Dips
Take a strong chair and sit on its edge. Keep your hands right next to your hips. Sliding your hip off the edge, keep your elbows bent at 90 degrees. The back should be close to the chair. Assume the initial position. Repeat 10-12 times. This will strengthen your arms and legs.

Step Ups
Go near the stairs or take a strong chair. Place your right foot on the stair, then step up with your left foot. Step down with your left foot and do the same with your right. Keep your chest lifted the entire time, and repeat with the other side. Try 12 more times. Keep weights in both hands as your strength builds up, increasing the speed with time.

Butterfly abs
Lie down on the floor on your back, placing the soles of your feet together and keeping the knees apart in a relaxed position. Keep your hands under your head with the elbows spread. Holding the muscles of the abs tight, lift up your shoulders and chest. Go back to the initial position. Repeat 10-12 times. This will strengthen your core and back.

Oblique Crunches
Lie down on the floor with your back. Keep your knees bent. Over the right knee, place your left ankle in a crossed position. Place your right hand under your head, and then gently raise your right shoulder bent towards your left knee. Repeat this exercise 10-12 times.  Switch sides and repeat 10-12 times more. This exercise is really helpful for your arms, legs, and shoulders and lower back.