Full Body Workout you can do at Home
At some point, you may find that going to the gym every day isn’t an option. Whether it’s because you don’t have access to a gym or you just want to do your workouts in the comfort of your home, bodyweight workouts are an excellent way to keep moving and stay in shape all year long.
You can use them as part of your regular fitness routine or shake things up when you get bored with hitting the treadmill each day.
Exercises for a Full Body Workout you can do at Home
Exercise 1: Side leg raises
This exercise isolates the muscles in your core, back, and thighs.
- Lie on your side with legs straight and arms outstretched overhead.
- Your top leg should be bent at the knee, while your bottom leg should have both feet planted on the ground.
- Slowly raise your top leg off the ground until it is perpendicular to the floor.
- Hold this position for one second before slowly lowering it to its original position.
- Repeat this exercise 10 times before switching sides and performing another 10 reps on that side.
Exercise 2: Crunches
Doing crunches is one of the best exercises you can do to target your abdominal muscles and it’s an exercise that doesn’t require any equipment. Here are some tips on how to perform this exercise:
- Lie down on the floor or on your bed with your back flat against the surface.
- Make sure that your knees are bent and close to your chest.
- Slowly use your abs and hips to lift your upper torso, neck, head, and shoulder blades off the ground as far as you can go without lifting your lower back off the ground.
- Hold for a few seconds before lowering yourself down again.
- Repeat 10 times for 3 sets.
Exercise 3: Sit-up twist
- Lie down on your back with your knees bent.
- Place your hands behind your head and lift it off the ground, twisting to one side. Return to the starting position and repeat on the other side.
- For an added challenge, try lifting one leg up to flex your abs.
Try incorporating these exercises into a workout routine 3-4 times per week. You will be able to see results in as little as 4 weeks!
Exercise 4: Leg raises
Leg raises are a classic exercise for strengthening the abdominal muscles and providing relief from lower back pain.
- Place your feet on the edge of an elevated surface, like a desk or chair.
- bend your knees to bring your thighs parallel to the ground.
- Extend your arms in front of you with palms facing down.
- As you exhale, slowly raise yourself up as high as possible by pressing into the ground through your toes and straightening your legs as much as possible without arching them.
- Hold this position for a second before lowering your hips back down. Do 15-25 repetitions per set.
Exercise 5: Bench press
The bench press is the best exercise to strengthen your chest, shoulders, and triceps. It is also one of the best exercises to increase upper-body strength.
- Lie on your back on the floor or mat with your feet flat on the floor, arms relaxed by your side.
- Push up so that you are in an upright position with no arch in your lower back. Place a barbell right in front of you with hands wider than shoulder width apart and grip it so that palms face forward.
- Position your elbows under the bar and then lie back until you feel the weight of the bar against your chest.
- Press up straightening elbows until they lock out.
- Pause for 1 second before lowering weights to starting position.
- Repeat 8-10 times as desired (5 sets).
Exercise 6: Deadlift
- Grab a pair of dumbbells, stand with your feet shoulder-width apart, and hold the weights down in front of your hips.
- Place your right foot behind your left foot so that it’s directly under the back of the left foot. This will be your starting position. Make sure that you’re standing up nice and tall with a slight arch in your lower back.
- To perform the exercise, bend forward from the waist as far as possible while keeping an upright posture and maintaining balance throughout each repetition.
- Keep going until you feel a stretch in your hamstrings. Then drive through your heels to return to the starting position.
- Perform 15 repetitions on this side, then switch sides and repeat the same process 15 times on that side.
Exercise 7: Bicep curl
This is an exercise that targets your biceps, the muscles in your upper arms.
Bicep curls are one of the most popular exercises to build muscle and they’re easy to do. You’ll need a dumbbell or weight of some kind that’s light enough to use without tiring out too quickly.
- Stand with your feet shoulder-width apart, bend over and grip the weights.
- Curl the weights up towards your shoulders as far as you can go and then slowly release them back down to starting position.
- Keep your palms facing forward throughout the entire movement.
- Make sure not to allow any twisting of your wrists when doing this exercise.
- As mentioned before, make sure to keep your head upright and focus on flexing only at the elbow joint. Don’t forget about keeping those elbows close to your body!
Lighten up on the weights if it becomes difficult or hurtful.
If this exercise becomes too challenging for you, try switching from doing standing bicep curls to sitting on a chair with your back straight and supporting yourself by holding onto both armrests on either side of you.
Keeping these positions will help take pressure off of your back while still targeting the same muscle groups.
To decrease the difficulty level, do half reps where you lower the weights all the way down to just above your knees before lifting them back up again instead of just bending at the elbow joint like usual.
Exercise 8: Squats
Squats are one of the most effective exercises you can do to build muscle and strengthen your lower body. They work muscles in your legs, hips, and core. They are also good for improving balance and posture. To perform squats;
- stand with your feet hip-width apart, and take a deep breath in through your nose. Slowly exhale as you bend from the hips and push your butt back towards the floor until your thighs are parallel to the floor or below it.
- Make sure to keep your back straight throughout the exercise so that you don’t put any unnecessary stress on your spine. Hold this position for a few seconds, before pushing up out of the squat using your heels to help with the motion.
- Be careful not to lock out your knees before coming up from the squat, which could lead to an injury down the line.
Now that you have the knowledge and know-how to start your workout routine at home, it’s time to put that into practice. These exercises are designed to help strengthen and tone your entire body in just 20 minutes. We recommend doing these exercises two times per week, but the more often you exercise, the better! As always, make sure to consult with your doctor before starting any new fitness routine.