No Workout Equipment ? No Worries . Here Are 6 Home Workout Exercises .

Dave just woke up early morning at 6 a.m to hit the gym . As soon as he left his house , it started raining heavily . He did not own a car and his gym was a 10 mins drive from his place . He was worried what to do since he was very regular at the gym . So he used his smartness and logged in to Growfitter.com to check out a few home workout exercises .

Here are 6 home workout exercises which you can try and get fit like Dave :

  1. Body Weight Squat :

    • Form :                                    image001

    • Muscle Group : Legs

    • Body Weight Squat is a very essential exercise to develop the strength of hamstrings , glutes , hip adductors , quadriceps and spinal extensors .

    • Description :

      • Place your feet sightly wider than your shoulder width and hold your arms straight in front .

      • Keep your feet straight and flight or slightly pointed outwards .

      • Squat downwards .

      • Get back up straight keeping your back arched .

    • Mistakes :

      • Not keeping your back arched might lead to injury .

      • Caving the knees inside .

      • Knees not pointing the same direction as of toes .

  2. Push ups :

    • Form : push-ups-demo

    • Muscle Group : Chest , Deltoid

    • Push up is a great exercise for overall conditioning . It is used a many military exercise programs and does not require any equipment .

    • Description :

      • Balance yourself on your hand and feet in a push up position .

      • Your head neck and body should be aligned in a straight line .

      • Bend your arms and lower yourself but see to it that the body does not touch the ground .

      • Push back up .

    • Mistakes :

      • Not keeping your head neck and body should be aligned in a straight line .

      • Keeping your hips too low or too high .

  3. Arm-Reaching Crunch :

    • Form :  

    • Screenshot (44) Screenshot (45)

    • Muscle Group : Abs

    • The Arm-reaching crunch is a very effective abdomen exercise . It will help you build up your abdominal strength . It also limits your range of motion and is more effective than full sit-ups .

    • Description :

      • Lie down with your knee up and your feet and back flat on the floor .

      • Place your palms on your thighs .

      • Slide your arms upwards towards our knees and then roll back again .

    • Mistakes :

      • Do not jut your chin as you crunch upwards .

  4. Body Weight Lunge :

    • Form : alternating-lunge

    • Muscle Group : Legs

    • Body Weight Lunge is a conditioning exercise for lower body workout which can be performed with maximum repetitions and minimum rest between the two sets .

    • Description :

      • Put your hands on your waist and step one step ahead for about 18 to 24 inches .

      • Instantly bend your knees and descend onto the front leg by allowing the knee of the leg behind to come close to the ground .

      • Maintaining a straight torso and keeping the weight of the body on the forth knee .

      • Return upwards to a standing position pushing yourself back up from the forth knee .

    • Mistakes :

      • The front knee should not move too far beyond the toes

      • Not keeping the back arched .

      • Do not lean the torso .

  5. Plank :

    • Form : Planks

    • Muscle Group : Abs & Core , Hips & Buttocks , Legs , Shoulder .

    • Plank is one of the best exercise to strengthen your core .

    • Description :

      • Balance your body on your toes and elbows .

      • Tighten the abdominal muscle and hold your legs, hips, torso, neck and head in a straight line.

    • Mistakes :

      • Dropping your lower back , head and hips .

      • Sticking the hips up too high .

  6. Triceps Dips :

    • Form : tumblr_inline_ncb9v7631i1qdievu.jpg

    • Muscle Group : Triceps , Shoulders .

    • Triceps dips is a compound exercise for strengthening your triceps and shoulders .

    • Description :

      • Get a chair or a bench and position your hands on it at shoulder-width apart .

      • Keeping your legs extended in front just slide downwards bending your elbows keeping your back steady .

      • Get back up again by partially straightening your arms so there remains a little bit of tension on your triceps .

    • Mistakes :

      • Not keeping your back steady .

      • Not keeping your legs straight in front .

      • Not maintaining appropriate distance between your hands on the chair .

And this is how Dave worked out at home on a rainy day .

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