Exercise means the use of various parts of our body. human life is like a machine. exercise keeps the body in order. it is necessary for those who perform mental work. Not everyone has time to go to the gym and workout so here are some basic exercises which anyone can do at their home easily. these basic exercises will help to lose weight and reduce your fat.
Exercise not only helps to reduce weight and burn fat but also improves the functioning of the cardiovascular system. people who do yoga and exercise daily, never get sick or ill, therefore, exercise is the only way to avoid illness or disease.
if we do not walk or exercise daily, we can easily suffer from various diseases. exercise enhances our energy level. exercise is also known as physical activity and includes anything that gets you moving such as walking, dancing, etc. there is only one way to keep your health well and that is exercise.it reduces fat and increases the flexibility of our body.
so let’s start with the basic exercises but a proper diet plan is also an important part of weight loss. if you are a beginner then you can do these basic exercises easily at your home. only those in the age group of 25-55 can do this exercise. prep your body to burn calories for the entire day by exercising daily with this 20-min workout and prepare to lose weight in 3-4 weeks.
6 basic exercises at home for beginners
1. Standing side bends
Step 1. Begin the side bend exercise by first standing with your legs spread a little more than shoulder-width apart.
Step 2. Now take a wooden stick and place it onto your shoulder. Gently without lifting the stick from your shoulder, bend to the right side as much as you can.
Step 3. Then get back to the starting position. again bend to the right following the same process. remember to keep the neck relaxed at all times.
Step 4. Next, perform this exercise in the same manner to the left side. you can do about 15 repetitions of 3 sets each. with this, we come to the end of the side bend exercise.
2. jumping jacks
First, begin by stretching your arms and legs. Stretching is a very important part of this exercise because it protects you from any injury.
Now once you have finished with the warm-up, stand erect with your feet close to each other and your arm by the sides. Then bend your knees a little and lift yourself slightly in the air. when in the air, make sure that you jump by bringing your legs out about shoulder width.
the legs can be brought out a little wider too if you want. Now while moving the legs outward, simultaneously raise your hands above the head with your arms slightly bent during this movement.
when your hands meet over the head, your feet too should land on the ground at the same time. Do not wait for even a second and immediately repeat the same process as many times as you can. The more repetition you do, the better it is for you. This is also a part of basic exercises.
3. Arm Circle
Step: stand up and extend your arms straight out by the sides. slowly start to make circles with each outstretched arm. breathe normally as you perform the movement. continue the circular motion of the outstretched arms for about fifteen seconds. then reverse the movement, and move the arm in circles the same way in opposite directions.
Push your arms up and down without raising the arms too high or putting them down too low.do it fast and quick and feel that fat burn.
Now push your arms forward by keeping both of them straight. Keep pushing the air front and back for 30 seconds.
4. Knee raises
Step 1: Begin his amazing exercise by standing straight. Relax your shoulder muscles and raise both your hands in front of your face in such a way as if you are protecting yourself.
Step 2: Now with the help of your hips, raise your right leg halfway up and then the left leg. Simultaneously move the hands up and down.
Step 3: Keep moving the legs up and down for about 20 repetitions of 3 sets.
5. Inchworm exercise
Step 1. Stand with your feet at hip-width. Incline forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until your weight is supported on your hands and toes. Your body should be in a straight line and your hands should be in line with your shoulders. Remain in this position for 10 seconds.
Step 2. Walk your feet forward. Keep your palms on the floor and bend your knees if required. Repeat the inchworm 5 times, or until such time that you reach a wall. Then, turn around and do the inchworm in the opposite direction.
To avoid injury to the back while doing the Inchworm, keep your back as straight as you can, during every movement. Try this exercise and feel lighter, flexible, and fitter as you practice regularly.
6. Squat jump
First, you have to begin the exercise by crossing your arms over the chest. Then your feet should be spread shoulder-width apart. Make sure that your head and back are straight. Now while inhaling slowly squat down until the upper thighs are parallel to the floor. Then jump up in the air by putting pressure on the balls of the feet.
Try and jump as high as you can by using your thighs as springs and exhale during this process. Then the moment you touch the floor, squat down and immediately jump up again in the air. Repeat as many times as possible for best results.
Important points to be noted are that, you should not perform this exercise if you have a knee or any kind of a back injury. Secondly, you should have a controlled landing while performing this exercise.
Remember that your toes should touch the floor first. In case you do not and land properly, you can have a sprained ligament. This exercise can be performed with barbells too. You can rest them on your shoulders or even hold them by your sides.
Get fit and start doing the squat jump exercises to get a fully toned body!