Too lazy or the weather is not favourable to head to the gym? Not to worry, here is a compilation of simple workouts that are both easy and efficient – at the comfort of your home. So you can now Netflix and burn instead of chill!
Tricep dips improve your upper body strength and you will develop a tapered “V”-shaped upper body. This exercise can be done anywhere but if you are too lazy to step out of the house, you can do it on your couch itself. Not much movement needed.
- Place your hands on the edge of a bench, partially supporting your body weight with your feet.
- Whilst maintaining a vertical torso position, lower your body until your lower arms (the section from your wrist to your elbow) are parallel to the floor.
- Broaden your elbows and return to your starting position.
- Repeat in three sets of eight.
Grab your yoga mat and get on your knees. There is one more workout you should do before heading to shower. To work out your chest, power-push ups are the right move. It predominately works your chest, benefit your triceps, biceps and core. This is a great compound movement (multi-joint movements that work several muscles or muscle groups at one time) if done correctly. This exercise improves flexibility, as your body is lowered to the ground stretching your back muscles causing your biceps to form full stretch. It also prevents injuries and gives you a solid and attractive appearance
- Get into a traditional push-up position (raised up on your toes) or an adjusted position (on bent knees), keeping your back flat.
- Keeping your arms shoulder-width apart but elbows close to your chest, lower yourself down until you are a centimetre away from touching the ground, before pushing back up.
- Repeat three times in sets of eight.
Standard Wall Sit Up
Place your back down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back, and back of your head should all be flat against the wall. Make sure to distribute your weight evenly throughout both feet. The standard wall sit will challenge your entire core and your quad muscles. If you do this workout everyday, it will help train your abs and you may eventually see your 6 or 8 pecs. Surprised? Try it yourself to find out.
Wall Sit With Biceps Curl
- Sit at the similar position as ‘Standard wall sit”, holding dumbbells that are the weight of your choice at your side. It is best to use adjustable dumbbells, like the ones BowFlex brand offers.
- Rotate your palms so they’re facing you, and curl up, contracting your biceps as you go.
- Once they’re fully contracted and the dumbbells are at shoulder level, hold your position and squeeze your biceps for a second or two.
- Bring your arms back down slowly for maximum burn, rotating your palms as you go to the backs of your dumbbells touch the wall behind you. This modified wall sit exercise will help tone your upper arms.
Lower Body Workout
Ready, get set, go! During the first commercial of whatever televisions programme you’re watching, step forward into a lunge as showed in picture, next step back and switch legs. Repeat this for the entire first commercial. During the second commercial, step to the side instead of to the front. When a new commercial comes on, step to the back instead of to the side. If there are more than three commercials during the break, start with the front lunge series and work through each set again. Strong legs mean better running performance. A strong lower body will also help you to perform other sports like swimming or cycling. Both excellent forms of cross-training for runners. It also generates a big afterburn effect which helps you to lose weight.
Marching Hip Raises
- Lie flat with your knees bent, keep your heels near your butt.
- Put your arms on your sides with palms facing down.
- Press into your heels as you lift your hips up so your body forms a line between your knees and shoulders.
- Without extending your leg, squeeze your butt as you lift your right foot up off and bring your right knee directly over your right hip.
- Place your right foot back on the bed and repeat on the left side. That’s one rep. Continue to alternate.
Make sure that you contract your glutes at the top movement for a full contraction. Push through the heel of the supporting foot, not the toe. The glutes are one of our body’s largest and most powerful muscles and these hip raisers can help activate your glutes and help increase your metabolism while strengthening them.
Feeling lazy or bad weather is not a good reason to stop your workout routines. These workouts are the best alternatives that can be done indoors not just because you’re feeling lazy also when you are too busy to head to the gym.
Photo Credits: Beauty Heaven, Dherbs Plus, Verywell Fit, Popsugar