These are the top three workouts to do at home.
With the uncertainty that Coronavirus has created, some people are choosing to spend more time at home. This means people are also choosing to cut down their time at the gym and instead working out in the comfort of their living room. Even if you don’t have any specialist equipment, it’s easy to get a good workout done at home. To take the guesswork out of it, we at Myo-Band wanted to share our top three workouts to keep you in shape.
1. Body weight squats
Body weight squats are a great exercise to incorporate into your every day routine as they work to strengthen the quads, glutes and hamstrings. The benefits don’t end there as they also help hip and spine mobility and work the core.
Doing bodyweight squats is often a good way to identify your strength and weaknesses, such as muscle imbalances and mobility deficiencies, which means you can then incorporate different exercises into your fitness routine to address it or amend your plan.
To perform this exercise properly, you need to stand with your feet hip-width apart and have your toes slightly turned outward. Brace your abdominal muscles to engage your core and keep your eyes forward.
Next you want to slowly bend at the knees and drop your hips so as to lower your body while keeping your heels flat on the floor. When your body is lowered you want to pause for a moment before pushing your body back up to the starting positionand going again.
To experience greater gains in size and strength, you want to perform deeper squats while maintaining good form. Make sure you keep a straight and stable spine position so as to prevent back pain.
2. Press ups
Press ups are a great way to build your upper body strength as they work your shoulders, triceps and pectoral muscles. If done properly they are also a great way to strengthen the lower back and core by engaging the abdominal muscles. It is important to remember when doing this exercise that you want to focus more on the technique, rather than speed. This ensures you’re doing themcorrectly and will see you increase your size and strength.
When performing press ups you don’t want to place extra stress on your joints, so have your hands shoulder-width apart with your arms straight. Make sure your shoulders, elbows and wrists line up. Your fingers should be pointing forward and your elbows need to be tucked into your sides so as to ensure you’re not putting any unnecessary stress on them.
When lowering your body you need to ensure you’re bending your elbows so as to allow your chest to move towards the ground. Your hips also need to remain in line with your shoulders for the entire duration of the set.
While you are completing press ups keep your back straight, your core engaged and keep your bottom down, not lifted. To experience the best results, consider following a press up challenge where you gradually increase the amount of press ups you do each week, working up to 100 reps in two months.
3. Sit ups
Incorporating sit ups into your routine is a great way to help boost your core strength as well as improve your digestion, which it achieves through strengthening the abdominal muscles.
As this is an exercise that requires no equipment it is great to do at home, same as body weight squats and press ups. You can also modify them if you want to by using weights or an incline to increase the intensity.
To do a sit up all you have to do is lie on your back with your knees bent, tuck your chin into your chest and have your feet firmly positioned on the ground. You can then choose to interlace your fingers at the back of your head, have your arms down alongside your body or cross your arms so your hands are on the opposite shoulder.
Next you need to exhale as you lift your upper body up towards your thighs and then inhale as you lower yourself back down again.
The reason it’s so important to work on your core muscles is because it is linked to improved muscular strength and endurance. It also provides you with better posture, stability and form. This allows you to perform better in other sports and physical activities.