Top 10 Best Exercises, Glute Exercises At Home

Are you want to lose your weight? Are you want to look smart & active?

But either, you are tired of go to the gym, of using weighty dumbbells or you have no time for it. So, here is the solution for you! You can do many fat burning exercises at home easily without any equipment, and you don’t even need to spend hours at the crowded gyms and use heavy dumbbells for it.

Physical activity is essential for your body because it boosts your energy and strengthens your muscles. There are so many exercises, but here I mentioned the top 10 best practices for you. Add these exercises to your limited daily workout routine and save your time and money.

All these exercises cover major parts of your body include the neck, chest, lat muscle, waist, shoulder, upper arm or triceps, legs, glute, hamstring, hips, and calf.

Some exercises which I mentioned below in different sub-headings are not specific for only one muscle, they cover other muscles as well. The reason for dividing them into sub-headings is only for your convenience and understanding so that, you can easily follow up on these exercises.



Best Neck Exercises at Home

Neck Range of Motion

  • On a chair, sit comfortably with both knees bend and your hands on the thigh.
  • For the neck rotation, gently turn your head to the right side and then to the left side as you look side by side.
  • For the neck extension and flexion, slowly bring your chin to the chest and then look up towards the roof.
  • Now bring your ear down to your shoulder on each side, make sure that you should not lift your shoulders. That is the side bending of the neck.
  • Repeat all these movements 5-10 times. Move your neck gently and slowly.

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Best Chest Exercises at Home

Pushups

  • On the mat, lie on your stomach. Then, hold yourself up using your forearms & your toes.
  • Keep yourself stiff & straight (like a plank), make sure that you don’t flop.
  • Bend your elbows and lift your body towards the floor as much as you can. Keep your body in one long straight line. Your elbow should make an angle of 45 degrees to your body.
  • Now, come back to the position where you were and do the same pattern 15-20 times.

Wide-Grip Pushups

  • On the mat, lie on your stomach. Then, hold yourself up using your hands & your toes.
  • Keep yourself stiff & straight (like a plank), make sure that you don’t flop.
  • Place your hands at a little bit more extensive distance than the width of your shoulders.
  • Bend your elbows and push your body close to the floor as much as you can. At this point, make sure that your whole body remains straight.
  • Now come back to the position where you were and do the same steps multiple times.

Best Lat Exercises at Home

Lat (‘latissimus dorsi’) are the large muscles located on either side of your back extending from the end of shoulders to the hips. This muscle involved in pulling motions or in many exercises. Here I mentioned some tasks, and you can do these lat muscle exercises at home and strengthen your back muscles.

Extended leg pulses

  • Lie on the mat with your chest up and both arms at sides of your body.
  • Extend your right leg straight in the upward direction at an angle of 90 degrees from the ground.
  • Interlock fingers of your both hands behind your right knee and slowly bring your chest up towards your right knee.
  • Make sure that your groin stays firmly on the floor and your left leg slightly off the floor.
  • Now lower yourself to the position where you were and repeat as many times as you can.

V-Ups

  • Lie on the mat with your back straight and both arms at the sides of your body.
  • Lift your arms off the floor and position them behind your head.
  • Slightly bend your knees and lift your legs off the floor at an angle of 45 degrees from the floor. At the same time, raise your arms towards your leg and try to touch your toes and hold in a V-shaped position.
  • Now, lower your legs and bring your arms behind to the head.
  • Do the same pattern many times as you can.

Best Shoulder Exercises at Home

Plank with T-Rotation

  • On the mat, lie on your stomach. Then, hold yourself up using your forearms & your toes.
  • Keep yourself stiff & straight (like a plank), make sure that you don’t flop.
  • Now slightly rotate your whole body to the right side as a side plank position with right hand extended towards the roof, and your shoulder should be above your wrists.
  • Keep your hips off the floor.
  • Now return to the position where you were and repeat the same pattern.
  • Repeat the same steps on the other side as well.

Bird Dog Crunches

  • Set your body as a tabletop position with your knees bend on the floor below your hips and arms, making an angle of 90 degrees from the floor.
  • Now inhale and lift your left arm forward & right leg back as you kick behind, maintaining your back flat. Make sure that your hips remain parallel to the floor.
  • Exhale when you draw your right knee to your left elbow.
  • Perform the same steps multiple times.



Best Waist Exercises at Home

Side Plank Dips

  • Lie on your right lateral position with right elbow bend and put your left leg on top of the other. Keep your body as a straight line and make sure that your hip should rise slightly above the ground.
  • Bring your hips down towards the ground and then raise them as high as you can.
  • Perform the same steps multiple times.

Side-Step Squads

  • Stand straight and put your hands on waist and feet together.
  • Step your left foot out towards the left side and place it at a more extensive distance than your shoulders width.
  • Bend your knees and slightly drop your butt towards the ground.
  • Now straighten your knees and step your foot inward.
  • Repeat these steps 20 times on the right side and then to the other.
back exercises at home
Back exercises at home

Best Triceps Exercises at home

The triceps are the three-headed muscle of the arm, which is present at the backside of your upper arm, and it helps to extend your elbow joint i.e., straighten your forearm. You can do the following triceps exercises at home without any equipment or dumbbell.

Diamond Push-Ups

  • On the mat, lie on your stomach. Then, hold yourself up using your hands & your toes.
  • Keep yourself stiff & straight (like a plank), make sure that you don’t flop.
  • Place your both hands near each other so that your fingers & thumbs make a triangular shape and place both feet apart from each other parallel to your shoulders.
  • Now, slightly lower your whole body close to the mat as much as you can but keep your entire body straight.
  • Then push back up and repeat the same procedure.

Plank Ups

  • Lie on your stomach. Then, hold yourself up using your forearms & your toes.
  • Keep yourself stiff & straight (like a plank), make sure that you don’t flop.
  • Bend your right elbow to place your forearm on the ground.
  • Next, by bending your left elbow, put your left forearm on the ground, so that you are now in the lower plank position.
  • Now, extend your elbows and come back to the beginning position.
  • Perform the same pattern 10-12 times.

Best Leg Exercises at Home

Legs are the central part of your lower body, which helps you in standing, running, walking, etc. So, to keep your leg muscles healthy, here are the following exercises for you.

Side Kicks

  • Stand at a short distance away from the wall so that you can rotate your body. Put your hands flat on the wall with elbows bend and press your palms against the wall. Bend your body and bring your left leg straight and in an upward direction.
  • Now, bend your knee to bring it towards your left elbow and then straighten your leg in the backward direction as you kick.
  • Continue side kicking and repeat the same pattern on the other side as well.

Squat Jacks

  • Stand straight and place your feet together, and both hands on the chest with elbows bent.
  • Jump and bring your feet outward or to the sides together and drop your butt towards the floor a little bit.
  • Jump and bring your feet inward together.
  • Perform the same pattern 20-30 times



Best Glute Exercises at Home

Glute is 3 muscles i.e. Gluteus maximus, Gluteus minimus and Gluteus medius, which makes up your buttocks. Follow these glute exercises at home.

Single-Leg Glute bridges

  • On the mat, lie on your back with both knees flex slightly apart from each other and your arms at sides of the body.
  • Lift your left leg straight upward towards the roof.
  • While keeping your left leg in the air, raise your back and hips slightly up and then drop it back to the ground and continue the same.
  • Repeat the same pattern with the right leg as well.

Marching Glute Bridge

  • Lie on the mat with your chest up, both knees flexed, feet slightly apart from each other, and your both arms at the sides of your body.
  • Lift your hips upward by slightly lifting your back off the floor.
  • Lift your right foot off the floor in an upward direction. Try to keep your right knee bent.
  • Now, lower your foot down to the floor, but keep lifting your hips.
  • Perform the same pattern multiple times.
  • Do these steps with your left leg as well.

Best Hamstring Exercises at Home

A group of three muscles i.e., Biceps femoris, Semimembranosus & Semitendinosus, is called Hamstring muscle. It is present at the backside of your thigh, and it helps in the flexion of the knee joint & in the extension of the leg to the backside of your body and other physical activities. You can do following hamstring exercises at home to strengthen your thigh muscles.

Single-Leg Kick Backs

  • Kneel on your mat and place your hands at an angle of 90 degrees to the floor, set yourself as a tabletop position.
  • Lift your right leg and kick in the backward direction by straightening your leg.
  • Now, lower your knee to the floor.
  • Perform the same pattern and continue kicking back.
  • Do the same steps with the left leg as well.

Bicycle Crunches

  • Lie on the mat with your chest up, legs stretched out, and both hands are touching your ears.
  • Raise your right knee towards your chest simultaneously.
  • Lift your upper body and twist so that your left elbow and right knee can meet.
  • Lower yourself down to the floor.
  • Perform the same pattern with your left knee and your right elbow.
  • Alternate between the two sides to complete 15 sets.

Best Calf Exercises at Home

The Calf is the back portion of your lower leg, which is made up of 2 muscles. Calf muscle function is to pull your heels upward during activities such as running, jumping, and walking, etc.

Mountain Climbers

  • On the mat, lie on your stomach. Then, hold yourself up using your forearms & your toes.
  • Keep yourself stiff & straight (like a plank), make sure that you don’t flop.
  • Bend your right knee under the torso towards your chest and then bring it back to the position where it is started.
  • Repeat the same pattern with the other leg as well.
  • Alternate your legs and keep moving your legs in and out nicely and quickly as you are running.

High Knees

  • Stand straight on the floor with your feet slightly apart from each other.
  • Lift your right knee towards your chest as high as you can, lift your left knee towards your chest while bringing your right foot towards the floor.
  • Alternate your legs as you run and keep moving your arms forward and backward with elbows bend.
  • Continue running for 60 seconds and keep your chest lifted and core engaged.

By: Mariyyah Ahmad



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