The 14 best exercise routines to do at home

Exercising and staying in shape requires time that many times we do not have due to the different activities that we carry out daily. Also, going to a gym can be a bit difficult to fit into our schedule.

But that is no excuse, since in the comfort of 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 need the presence of complex equipment, just have some weights on hand or, in their absence, a bottle of water or full of 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 what they are the best exercise routines for you to do at home, keep reading.

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How to start exercising without leaving your home?

Before starting your exercise routine you have to do a little warm-up; This allows your muscles and joints to prepare for good physical performance and avoid any type of muscle contraction and / or physical injury. You can do a smooth jog with scrolling or jog in place for five minutes, too. It is good to include some squats, which you can do in three sets of 15 repetitions each a; It is an ideal exercise to activate the largest muscle groups in your body, creating 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 great to warm 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 you can constantly hydrate. Find a suitable place and put on some nice music and you are ready to start exercising at home.

The best exercise routines to do at home

Once you've dressed appropriately (in athletic clothing and shoes) and finished your warm-up, then it's time to put the following routines into practice. You can do three sets of 10-15 reps each warm-up exercise.

Of course, in addition to strengthening your muscles and burning calories, do not 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 chair: go up completely and stop in it and then go down carefully to avoid any accident.

If you are a little scared, 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, step forward, bend your knee, and make sure your foot is flat on the floor. Then lower your whole body; your back and hips have to be straight while with the knee of the other leg you try to touch the ground. Keep your balance by tightening your abdominal muscles, 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.

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3. Strides

The lunges, or lunges, as they are also known, constitute an exercise by which you work your quads, glutes and hamstrings (muscles that are below the buttocks), also helps to strengthen the abdomen.

Standing with your hands on your waist and your legs a little shoulder-width apart, take a step forward, keeping your torso straight. The step taken should not be very wide, just enough for the leg to move forward; the forward foot should be flat on the ground and the back leg should be bent until the ball of the foot touches the ground lightly. 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. Lean 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. Do three sets.

5. The climber

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

Get on the floor with your arms and palms resting on the floor; the body has to remain completely straight. Place your legs back with the balls of your feet flat on the floor, bend your right leg and bring your knee towards your chest, 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 reps each.

6. Knee push-ups

Place a mat on the floor and lie on your stomach, support the palms of your hands keeping the width of the shoulders. Legs are crossed, feet are raised, and all support is on the knees. The elbows are bent and the torso is lowered, until the tip of the chin touches the ground.

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

7. Knee touch push-ups

This exercise is another variant of push-ups or planks, and consists of standing face down on the the ground, with arms and legs extended, hands and toes resting on the ground, and back completely straight. Bend your arms until you reach the ground and when you go up, touch your right shoulder with your left hand., when repeating the procedure, the left shoulder is touched with the right hand. You can do three sets with 10 to 12 repetitions.

8. Push-ups with torso rotations

This variation is very similar to the previous exercise, but after performing the push-up and being in the starting position, the trunk is rotated laterally and the right arm is raised up as if it were touching the ceiling. Then you have to go back to the beginning, repeat the exercise and rotate to the other side. Do 10-15 reps.

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

9. Push-up with weights

Standing with your torso straight, rest your arms on your body and bend your forearms; in the hands you can have some weights.

Another alternative is to place the arms laterally in the shape of a cross, and then go up and down. Similarly, in this position, do push-ups with weights.

You can also do these push-ups by sitting on a medicine ball to improve balance and coordination.

10. The Russian twist

Also known as Russian twist, it is an ideal exercise to work the abdominal area, the lower back and the waist., and also helps 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 a weight or dumbbell when turning, although the medicine ball is also a good alternative. You can do three sets of 15 reps.

11. Crunches with legs and twists

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

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

12. Frog abs

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

Get in a lying position on your back, the head should be in a comfortable position, the view towards the ceiling and the chin away from the chest. Place your hands under your head and lift your legs at a 45 degree angle; the shoulders are lifted off the ground, the knees are bent and the elbows touch with them. Then lower your torso and extend your legs, and return to the starting position. Repeat again until three series are completed.

13. Oblique contraction

If you want to have a well-defined waist, don't forget to include this exercise in your daily routine, just as This way helps you to strengthen your back, improve muscle flexibility and have a lower abdomen. flat.

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

Remember that between each series you must wait a time of 15 seconds to start again, but during this period it is advisable to be in movement, take small jumps or jog in it.

14. Isometric iron

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 this, lie face down on a mat keeping the soles of your feet parallel to each other and perpendicular to the ground. Then, keeping your whole body rigid from your head to the balls of your feet, raise your upper part holding only on your elbows and the balls of your feet, creating a 90 degree angle with your arms.

This exercise is ideal to use right after warming up, as it helps you activate your whole body at once.

Bibliographic references:

• 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.