10 EXERCISE AT HOME TO STAY FIT

In this article, we are going to tell you 10 exercises that you can do in the comfort of your living room to get in shape and improve your health just by investing 30-40 minutes a day.

Staying in shape is something that concerns a large part of the population, but, in reality, only a very small part of them make an effort in their day-to-day to achieve it. "I don't have time", "I don't feel like it today, tomorrow", "it's challenging", and "I don't know where to start", are just some of the excuses that many people give themselves every day not to do sport.

In reality, you do not need to spend hours and hours in the gym, it is not difficult, you do not have to be an expert and you do not have to be 100% motivated every day, in fact, you do not even have to leave the house. In this article, we are going to tell you 10 exercises that you can do in the comfort of your living room to get in shape and improve your health just by investing 30-40 minutes a day. Sounds good, right?

Heating in 10 minutes

It is very important that before doing your routine you do a little warm-up so that your body is activated and ready to exercise. You can toast in different ways, you just have to find your fave. In order not to get bored, you can do a circuit where you do jumping jacks bringing your knee to your chest for one minute, jumping jacks for another, and burpees for one minute as well, repeat this circuit 3 times

Exercises at home to stay fit

1. Squats without weight

Once our body is activated, we begin our routine with a basic exercise to exercise our legs and buttocks, the squats. It is a very easy exercise, but in which you will have to be very careful with two things: keep your back straight when you are going down and that your knees do not exceed your feet. You can watch several videos before doing your routine at home to learn how to squat properly

2. Weighted squats (3x15)

In this case, we will do the same exercise but carry some weight. To do this you can take a backpack and fill it with packages of milk or other objects that are a burden for you.

3. Sumo squats (3x15)

This exercise consists of performing the same movement as in the former one, but this time with the legs a little more open. Sit in a president and put your hands on the seat, at shoulder height. This way, we will exercise different parts of our legs and buttocks. If you find it too easy, add some weight to work the muscles more.

This way, we will exercise different parts of our legs and buttocks. If you find it too easy, add some weight to work the muscles more, 

4. Lunges (3x10 on each leg)

Strides are another of the exercises that cannot be missing from your training routine at home, but you also have to be very careful when doing it so as not to injure yourself. Make sure that your back is straight when you go down and that the knee does not suffer, concentrate the load on the quadriceps and the gluteus.

5. Glute Kick (3x15 on each leg)

To perform this exercise, we kneel on the floor supported by our elbows or hands, whichever is more comfortable. Then, we bring the leg back to full hip extension. Then, we bring it to the chest and again we tuck the extension movement.

6. Pushups (3x10)

To train the upper body, you cannot miss a dose of push-ups. If you still can't do them with your legs stretched out, don't hesitate to put your knees on the ground to be able to do the exercise. Don't worry, before you know it you'll have enough arm strength to do normal push-ups.

7. Bench dips for triceps (3x12)

Sit in a chair and put your hands on the seat, at shoulder height. To begin the exercise, bring your feet forward until your body is out of the chair, then you must bend your elbows little by little until they form a 90º angle and rise to the starting position.

8. Weighted biceps (3x15 with each arm)

Put the milk packets that we used before to perform the squats in plastic bags, so you can comfortably lift them to work your biceps

9. Crunches (20x9)

To work the abdominals nothing better than the plank exercise. It is very difficult to injure yourself doing it and usually gives very good results. Do 20'', rest another 20, and do the exercise, like this 3 times. Don't forget to do side planks too.

10. Lower abs

There are numerous exercises you can do to help strengthen your lower abdomen, but perhaps the best known are leg raises and scissor lifts. You must concentrate on making the force with the abdomen to really work it.

Add cardio to your training routine

As an extra to finish your workout and help burn fat, spend about 20 minutes or half an hour doing light cardio if you're a beginner and something more intense if you're in good shape. Go for a brisk 30-minute walk or find a routine online that you can do comfortably at home, depending on your preferences.

Don't forget to stretch

For your health and for the stylish recovery of your muscles, you should always stretch at the end of a training session. You see stretching your whole body, from the calves to the neck, in a relaxed way and feeling how the muscle relaxes.