Regular exercise provides many
benefits to the human body, such as maintaining heart health, increasing bone
density, improving muscle strength and flexibility, and reducing stress levels,
which can also help you feel good psychologically. For those who want to exercise
at home for a healthy lifestyle, we have compiled various types of
exercises that can be easily done at home.
Exercises That Can Be Done at Home
In addition to a healthy diet, regular exercise is
also important for a healthy lifestyle. If you want to lose weight, control
your weight, or improve your body shape but don't want to go to the gym, you
can achieve all of these goals with home exercises.
People who do not want to go to the gym for various
reasons can improve their body shape with a home exercise program.
However, it is important to choose exercises that are suitable for your
lifestyle, fitness level, and goals when determining your exercise program. You
can use the time remaining after your daily routine to invest in your health by
evaluating the types of exercise you can do at home.
Step Exercise
The step exercise, which is effective on
cardiovascular health, is one of the exercise types that can be applied
anywhere. There is no need for any special equipment to perform step exercises.
It is beneficial to only choose walking and sports shoes. You can do the step
exercise as follows:
•
Stand in place and lift your knees up and down as if
you were climbing stairs.
•
You can also strengthen your arm muscles by doing this
exercise with weights.
Including the step exercise in your regular exercise
program can help develop your leg and arm muscles.
Squat Exercise
The squat exercise, which is often preferred to
develop muscles or increase athletic performance, is highly effective in
strengthening leg, hip, and core muscles. Regularly doing this exercise while
leaning against a wall or doing it quickly can strengthen important muscles.
You can perform the squat exercise as follows:
•
Stand with your feet shoulder-width apart and slightly
turn your toes outward.
•
Extend your arms forward or clasp your hands in front
of your chest. Maintain this position during the squat movement.
•
Inhale and push your hips back, starting the squat
movement by bending your knees. When squatting, take a position like squatting
by pushing your hips back.
•
Bend your knees and slowly lower your body down,
making sure your back is straight.
•
Try not to push your knees forward while bending them.
When standing up, slowly rise without pushing your knees forward.
Plank Exercise
The plank exercise is one of the preferred types of
exercises for strengthening the core muscles. You can follow the steps below to
do the plank exercise:
•
Lie face down on a flat surface and place your elbows
at shoulder height.
•
Place your toes on the ground and lift your body to
the plank position.
•
Make sure your body is in a straight line. Keep your
hips from lifting or lowering down and position your back parallel to the
ground.
•
Tighten your abdominal muscles and breathe to maintain
the plank position.
Crunch Exercise
Crunch exercise is an ideal exercise for strengthening
your abdominal muscles and is among the types of exercises that you can do
anywhere. To do a crunch exercise at home, you can follow these steps:
•
Lie flat on a surface with your back against the
ground and slightly bend your knees.
•
Place your feet flat on the ground and place your
hands behind your head or on your chest.
•
Tighten your abdominal muscles, keep your shoulders
fixed on the ground, and lift your head.
•
Then, slowly raise your upper body using your
abdominal muscles. Breathe in while doing this movement.
•
At the highest point, squeeze your abdominal muscles
and hold for a few seconds.
•
While returning to the starting position, exhale.
However, raise your upper body again before completely touching the ground.
Kickback Exercise
Kickback exercise is a movement that you need to
include in your exercise program to develop your hip and leg muscles. You can
follow these steps to do the kickback exercise:
•
Lie face down on the ground and spread your legs hip-width
apart. Then, lift your body on your knees and hands.
•
Raise one leg slowly, slightly bending your knee, and
push your heel towards the ceiling. Squeeze your hips during this movement.
•
Hold at the top position for a few seconds, then
return to the starting position.
•
Repeat the same movement for the other leg.
