Not interested to hit the gym, but wants to stay fit? Then bring the gym home. No, you don’t always need big equipment to stay fit! All you need to do is practice Weight training at home. Try out these fitness exercises at home.
Get the following
5 kg and 8 kg kettlebell; Resistance bands or dumbbells; Swiss ball and Exercise mat.
These Weight training exercises require dumbbells or you need to use your body weight to strengthen muscles.
Do ten reps of Squats as they the muscles of the thighs, butt, hamstrings, hips, shoulders, abs, lower back and upper back. Stand with your feet shoulder width apart and toes pointed forward. Lower yourself as if you are sitting in a chair. Hold for few breaths and come back to the start position.
Perform Shallow Lunges that target abdominal muscles, legs, thighs and hamstrings. Step forward and then step back with one leg to do a simple lunge. Let your hands be on your hips, straight back and take an exaggerated step forward, lowering your back knee toward the ground. Hold for 2 seconds and step back. Switch to other leg.
Pushups are classic exercise that targets core, arms and shoulders and helps strengthen them simultaneously. Ensure you do at least 3 sets of 10-15 reps each and a 10-second break after each set. Trying out Counter pushups will help you lose your weight and tone your arms.
Dumbbell Flyes target your pectoral muscles and chest. Use dumbbells or even resistance bands to perform the exercise. Ensure you do not injure yourself when you use strong weight. Perform Do 2 sets of 10 reps each.
Dumbbells target your shoulders. Side raise or front raise holding dumbbells, and they are even less chances of injury. Start with 2 sets of 10 reps each.
Before you start weight training for fitness, it is vital to do stretching exercises. Perform Strength training exercises 3-4 times per week when you have decided on Weight training at home. ‘Listen to your body if something is hurting, stop doing it. Ensure you are following fitness exercises at home in a safe manner and in the right form,’ say fitness experts.
*Results may vary from person to person and results are not guaranteed