13 easy exercises you can do at home

Since COVID-1 pandemic, we always try to maintain health and resistance so as not to get sick easily. In addition to consuming healthy foods, another way we can do it is to do light exercise regularly at home.

Take it easy, there are many types of light exercise movements that we can do, with or without assistance.

However, it is necessary to choose the main goal before deciding which sports movement to do. For example, you can set exercise goals to increase endurance, lose weight, or build muscle.

So, what are some light exercises that can be done at home?

Go ahead, check out the following light exercise moves that you can easily do at home.

1. Movement Sit Standing

The first type of exercise that is easy to do is the sitting movement, because you only need a chair as a tool. You can sit for 3 seconds, then get up, and theRepeat this movement for about 5 minutes.

When sitting, make sure you don’t lean back and the body position should be straight. The position of the stomach is pulled forward and the gaze should be straight. Although simple, gThis movement can train breathing and strengthen the leg muscles.

2. Movement Wall Sit

The wall of the house can also be a sports aid to train the abdominal muscles and the lower body.

Just do it stand straight against the wall with your back against the wall. So, make sure that the position of the body resembles sitting in a chair.

After 3 seconds, you can stand back and repeat the movement 15-20 times.

3. Up and Down the Stairs

You can also use the ladder as a sports aid, go up and down the ladder for 10 minutes or 100 times.

After some time, you can increase the speed. If you don’t have a ladder, you can use a small chair as a tool. This movement can help train the leg muscles.

4. Cardio Exercise

If you want to focus on burning fat in your body, cardio will be very useful. You can do this exercise at home using stationary bike for 30 minutes a day to lose weight.

Here are some tips for stationary bikes that you can use for cardio.

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5. Sit Up

To increase the muscle mass in the stomach, you can do movements to sit at home. Do this by taking a lying position with your legs bent and your feet touching the floor.

Then, you can straighten or cross your arms in front of your chest. Slowly raise your upper body to a 90 degree angle and hold for 1.5 seconds.

Then, return to the original position, but only 145 degrees to keep the abdominal muscles engaged. Repeat this movement 20-35 times or for 5-7 minutes.

6. Push Up

You can also do this light exercise at home, even in a narrow room. Take a prone position with both hands touching the floor to support the body.

Then, keep your legs straight and slowly lower your body without touching the floor. After that, you can return to its original position and repeat the movement up to 20-35 times or for 5-7 minutes.

This movement can train the strength of the muscles of the chest, arms, shoulders and abdomen.

7. Plank

Movement table almost equal to push up. the difference, table rather maintain the upper body position for 30 seconds to 1 minute, without moving.

Get into a prone position with your arms bent and your elbows touching the floor for support. So, you have to maintain your body weight to train your abdominal muscles.

So that your hands do not hurt, you can make movements table using the following yoga mat.

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8. Squat

Squat is a sports movement to reduce and train the muscles of the thigh, hip and back. You can do this in a standing position with your feet shoulder width apart.

Slowly lower your hips into a squat position, but hold the position until you reach a 90-degree angle. Then, return the hips to the starting position and repeat up to 30-35 times.

9. Movement Bridge

If you want to shape your hips, thighs, and tighten your buttocks, you can do light exercise bridge at home using the plan. Start by taking a lying position, place your hands next to your body, and bend your legs.

Slowly, you can raise your hips and hold for a few seconds until you finally lower them to the starting position. Repeat this movement 20-25 times.

10. Aerobics or Zumba

Zumba sport can be done for women and men to burn fat. Relax, you can practice Zumba moves through video tutorials on the Youtube application.

In addition to burning fat, this exercise can help reduce stress. However, make sure you wear the right sports clothes during Zumba so that your body can move freely.

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11. Yoga

In general, yoga movements emphasize balance and flexibility of the body which works to calm the mind, relieve stress and relax the muscles of the body. You can do this light exercise at home with just a special mat.

12. Lift the Load

If you want to build muscles in your arms, you can practice lifting weights. For beginners, use it dumbbells with a load of 5 kg. If you are experienced, you can increase the weight of the load. Do this movement, you can do it for 30 minutes.

Here are the tips dumbbells the best you can use for sports.

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13. Racing

Want to run cardio but don’t want to go outside? Don’t worry, you can use tools treadmill.

To burn fat to the maximum, you can run on the treadmill for 30 minutes at a speed that is set as needed.

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Well, this is a light exercise movement at home that you can easily do. So, don’t forget to take the time to exercise because you can do it even if it’s just from home.

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