Engage your body with simple exercises

Five effective exercises to keep you in shape at home and beyond

Frustrated that you cannot get as much exercise done as before? Below are some exercises that can make your home workout just as effective as a gym workout. 

Planks are one of the best calorie-burning exercises. They engage multiple muscles, improve core strength, burn abdominal fat, and reduce back pain. Start with 30 seconds and gradually increase to a minute or two.

Begin on your hands and knees, positioning your wrists under your shoulders. Straighten one leg at a time, engaging your abs. Brace your hands against the floor. Your form should be straight from your shoulders to your heels. Hold for 30 to 60 seconds. If this pose hurts your wrists, try the forearm variation of the plank. | Supplied

Squats are great for the lower and upper body, as they work on multiple muscle groups and joints at once. Squats also increase mobility in your ankles and hips.

Stand up straight and place your feet shoulder-width apart. Bend your knees and tilt your hips back as if to sit in a chair. Extend arms if needed to steady your balance. Hold for up to a minute. Exhale and lift up slowly. Repeat. | Supplied
Stand up straight and place your feet shoulder-width apart. Bend your knees and tilt your hips back as if to sit in a chair. Extend arms if needed to steady your balance. Hold for up to a minute. Exhale and lift up slowly. Repeat. | Supplied

Bicycle crunches are a great ab, core, and obliques workout. 

Start on your back, with knees bent and hands behind your head. Contract your abs, bringing the right elbow to the left knee and straightening your right leg. Now bring the left elbow to the right knee. Start with 12 reps and gradually increase. | Supplied

Walking improves blood circulation, reduces blood sugar, controls blood pressure, and reduces anxiety. Use your staircase to add more cardiovascular activity. You can even jog in one spot; you don’t need a treadmill! 

Walking is one of the best forms of exercise. Enjoy a walk alone or walk with friends or family. | Supplied
Walking is one of the best forms of exercise. Enjoy a walk alone or walk with friends or family. | Supplied

Hula Hooping is fun and can be done almost anywhere. It helps burn belly fat and tones and strengthens your midsection, including your hips and lower back. The right hoop size is one that reaches from the floor up to your navel. Weighted hula hoops help maximise your workout.

Begin with your feet hip-width apart. Press the hoop into the small of your back and push it one direction. As the hoop starts spinning, move your waist in a circular motion to keep the hoop moving. | Supplied

Build exercise into your routine and gradually increase the complexity. Remember, certain exercises may not be suitable for everyone. If you are short for time, increase the intensity of your workout or choose one that uses a combination of muscles.


Featured Image: Squats | Supplied

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