If the idea of a home workout makes you yawn, think again! When executed correctly, using just your body weight can give you a run for your money. So, whether the gym isn’t your thing or you’re short on time, clear out a space in the living room and prepare to sweat. Wedding Affair brings to you some workout moves we’ve detailed below that can be scaled for beginner, intermediate, and advanced exercisers. So start where you feel ready and progress from there.
The Bridge
Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.
Directions:
- Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
- Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
- Slowly return to the starting position and repeat.
Bent Knee Push Up
Instructions:
- Kneel on an exercise mat or floor and bring your feet together behind you.
- Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands.
- Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor.
- Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
Chair Squat
Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form. This workout will surely help you.
Directions:
- Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
- Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
- Push up through your heels and return to the starting position.
Front Plank
Instructions:
- Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles. Pull toes towards your shins. Contract your core and abdominal muscles to stiffen your torso.
- Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching in your low back, hiking in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time.
- While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing. If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
Also Read:Â Superfoods for super glowing skin for brides
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