Often it can be difficult to find the time to make it to the gym, but fortunately, a easy exercises performed at home can be just as effective as those done at a gym. For best results, do at least two sets of ten repetitions of each of the exercises described below.
Squats are a great exercise that target almost every muscle in the lower body and can be done anywhere with little to no equipment. To do a squat, start by standing up against a wall with your back pressed firmly to the surface of the wall and your feet about one foot in front of the wall. Make sure they are spaced one foot apart and are facing forward. Take a few deep breaths, and as you inhale slowly bend your knees, lowering your upper body towards the ground. Once your thighs become parallel to the ground, exhale your breathe, and use the muscles in your lower body to push yourself back up to the starting position. Do at least two sets of ten repetitions of this exercise.
2. Push Ups
Like squats, push ups are a great exercise because they target almost all of the muscles in the upper body, and can be done at home with no equipment. To perform a perfect push up, start by clearing a spot on the floor, and getting onto the ground on all fours. Make sure that your hands are directly under your shoulders, with your fingers spaced widely apart and facing forward. Carefully lift your knees off the ground, and step your feet back so that you are in a straight line from your toes to the tip of your head. Take a few deep breaths. As you inhale, bend your elbows, slowly lowering your entire body towards the ground. Exhale your breath, using the muscles in your upper body to push yourself back up to the original position. Do at least two sets of ten repetitions of push ups.
Finally, planks are a great exercise that target the abdominal and lower back muscles, otherwise known as the "core." To perform a plank, start by getting down onto all four on the floor. Lower your elbows to the ground, with your forarms resting comfortably on the floor. Slowly lift your knees off the ground, stepping your feet back so that you are in a push up position. Make sure you are in a straight line from your feet to your head. Hold this pose for at least thirty seconds, making sure that your body stays in the original position for the entire time. Do not let your hips or lower back begin to sag towards the floor. After thirty seconds have passed, take a short break, and do another 30 second interval.