It can be tough to find the motivation to kick start your exercise regime. Between work, study, kids, friends and family, we often find it difficult to head to the gym to get a proper workout. Here at swiish we have a few quick and easy routines that you can do in the comfort of your own home, saving you time and money.
It goes without saying that exercise is an important part of maintaining a healthy lifestyle. Challenging your muscles with strength training exercises 2 or 3 times each week is all that is needed to improve the strength and tone of your muscles – and gain you several long-term health benefits as well as produces lots of feel good endorphins – provided you keep up the routine! The aim of strength training is to use an appropriate weight or resistant force that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical beginner’s strength training program involves 8 to 10 exercises that work the major muscle groups of the body. These exercises are usually performed 2 to 3 times every week. So let’s get to the point, here are the must-do key exercises you can do at home to really improve your muscle strength.
Why they rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once to tone that fabulous booty.
How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight – you must always remember your core! Keep your knees behind your toes; make sure everything’s pointing in the same direction. Do not go lower than 90 degrees. Do 12 reps each time and add a rep each time you do the exercise. Aim for 2 to 3 times a week, on alternating days to give your muscles a chance to recover.
Why they rock: Push-ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back and abs, and believe it or not, working those pecs will really help keep your breasts perky!
Why they rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.
Why It Rocks: The plank (or hover) is an isolation move very popular in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles, but beware, it’s a tough one!
Why they rock: Your triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. Triceps dips are a great, basic exercise for working your triceps and sculpting those arms. What’s more? They’re pretty easy to do and don’t require much equipment.
swiish tip: Don’t allow your neck to sink and your ears to fall close to your shoulders. Also, straighten your legs as you get stronger, this will make the exercise harder.
If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories (and who doesn’t want that?!). Adding some hand weights into your exercises will add some more resistance and target those areas even more. Don’t forget to do some cardio exercise as well to burn off that unwanted fat! Happy exercising!