Workouts You Can Do At Home
Push-ups
Push-ups require perfect shape. Start with a variation you can do with good technique, such as dropping your knees to the floor. The next level is when you can perform 10 to 12 reps without falling back, stopping short or shaking unsteadily.
Squats Squats
work the most important muscles in the lower body and form firm buttocks and thighs. Squat with your feet hip-width apart. As if you were sitting in a chair, your hips should sink behind you.
Planks
Plank exercises strengthen the abdominal muscles and back muscles. Hold the plank position for 15 seconds. As you get stronger, increase the time to 30 seconds and finally 90 seconds.
Biceps Curls
Stand with your feet hip-width apart and hold a manual in each hand. Keep a good posture while lifting and lowering weights, bend at the elbows. Increase your weight when you are able to complete the sets relatively easily. Do two to three sets of 10 to 12 reps.
Lateral Raise
When starting with lateral raise, hold a manual in each hand. The palms should face inward toward the center line of the body. Slowly raise the straight arms to shoulder height.
If you find that you bend your elbows, lift too much weight. Do two to three sets of 10 to 12 repetitions. Keep your arm straight and lower your weights.
Push-ups require perfect shape. Start with a variation you can do with good technique, such as dropping your knees to the floor. The next level is when you can perform 10 to 12 reps without falling back, stopping short or shaking unsteadily.
Squats Squats
work the most important muscles in the lower body and form firm buttocks and thighs. Squat with your feet hip-width apart. As if you were sitting in a chair, your hips should sink behind you.
Planks
Plank exercises strengthen the abdominal muscles and back muscles. Hold the plank position for 15 seconds. As you get stronger, increase the time to 30 seconds and finally 90 seconds.
Biceps Curls
Stand with your feet hip-width apart and hold a manual in each hand. Keep a good posture while lifting and lowering weights, bend at the elbows. Increase your weight when you are able to complete the sets relatively easily. Do two to three sets of 10 to 12 reps.
Lateral Raise
When starting with lateral raise, hold a manual in each hand. The palms should face inward toward the center line of the body. Slowly raise the straight arms to shoulder height.
If you find that you bend your elbows, lift too much weight. Do two to three sets of 10 to 12 repetitions. Keep your arm straight and lower your weights.
