Seven Simple Exercises To Do At Home

To get the maximum benefit from these exercises, you can create a routine that consists of repetitions of the various exercises. You can also do the routine several times a week.

Each of us finds countless excuses not to exercise and tone our muscles. However, what if we showed you seven simple exercises that you can do at home?

Following a regular exercise regimen will help you avoid injury. Pain in the joints is also reduced. The training improves your balance, flexibility and coordination.  And that, no matter how old you are.

Seven simple exercises to do at home

Below we present you seven simple exercises before, that bring you into shape. Do these at home without wasting a ton of money at the gym.

1. Hopping / jumping

Hopping is a wonderful activity that you can easily do anytime, anywhere. We are also sure that you will enjoy this exercise!

The benefits of this simple exercise include hopping

• the heart rate increases,
• improves blood flow,
• helps you lose weight,
• clears your mind and
• strengthens the legs.

What does the execution look like?

• Stand straight with your legs slightly apart in parallel.
• Then bend your knees a little and hop up with your arms.
• 15 repetitions with a 15 second break in between are sufficient.

2. Squats

Squats improve your lower body muscles, including your quads, glutes, and triceps.

What does the execution look like?

• With your back straight, bend your knees as if you were sitting in a chair until your muscles form a 90-degree angle with the floor.
• Repeat this exercise 10 times.

3. Rear leg extension

The rear leg extension strengthens your legs and is great for toning your glutes.

What does the execution look like?

• Stand still with your hands outward, then extend one leg backward.
• Then bring your leg back to the starting position and extend the other leg in this way.
• Repeat this simple exercise 15 times constantly and in rhythm.

4. Frog Hopper

This is a complete workout that you can do at home.

What does the execution look like?

• Start by crouching with your hands on the floor.
• Then stretch your legs backwards. Then return to your starting position.
• Then jump up. Extend your hands over your head.
•  Do 15 frog hops with breaks of 15-30 seconds in between.

5. Pushups

Strength and resistance exercises, like push-ups, help strengthen your muscles and improve your mobility. These “push-ups” can be done all at once and you won’t sweat too much either.

What does the execution look like

• Place your hands on the floor so they are directly below your shoulders.
• Then extend your legs completely behind you. Make sure you are in a straight line with your back.
• Extend your arms, then bend your elbows to lower your body. It should be about 5 cm above the floor.
• We recommend about 12 pushups.

6. Biceps curls

The biceps is one of the most aesthetically effective muscles. Biceps curls work the aforementioned muscles and are easy to do at home.

What does the execution look like?

• Stand in an upright position with your arms by your sides hanging down.
• Now take two bottles of water or dumbbells and then raise your forearms.
• Repeat this exercise 20 times in 3 sets with each arm. You can switch arms or do the biceps curls at the same time.

7. Sit-ups

Sit-ups provide better posture, which reduces spinal erosion . They also strengthen your abdominal muscles and relieve back pain.

What does the execution look like?

• Lie on the floor with the lower part of your back with your knees bent and your hands behind your head.
• Now lift your shoulders slightly.
• Then lower your shoulders again and repeat this exercise 15 times.

As you can see, there are no more excuses – train with these simple exercises free of charge and comfortably in your own four walls!