The best exercises to do at home

We bring you an interesting list of easy exercises for you to do from home. Thanks to this list of movements, we will make good home training without material to execute them, because they are all exercises with body weight.

Lunges

To perform this exercise correctly, we must stand with our feet together and take a step forward by bending both legs until the back knee almost touches the ground and both knees are bent at 90 degrees. Get strength with your feet and change your leg with each repetition.

It is a very useful one-sided exercise to develop the strength of the legs separately, and gain tone equally in both extremities.

Squats

Body weight squats, are one of my favorite exercises and possibly one of the most effective movements that exist to work the legs. But, it is important that we make the movement with careful technique to achieve the maximum results we can.

To perform the movement, we must place straight and with legs open, placing the tip of the feet facing outward. We will bend the knees slowly as we go down, pushing with the gluteus and hips out as if we wanted to sit on a chair. We will keep the head and shoulders aligned on our knees and ankles. We will keep the weight balanced equally between the front and the back of our feet.

We will descend until we break the parallel between the hip and the knees. That is, that the hip should be lower than the height of the knees to be able to consider that we have reached the final eccentric part movement. While we are going down, we will try to raise our arms upwards to improve balance and stability while doing the sequence of exercises.

Push-ups

Thinking about a push-up as a moving plank is actually really helpful. The correct setup for a standard push-up is to position your hands shoulder-width apart, or a little bit wider. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body. Your fingers should be splayed, with your middle fingers pointing toward 12 o’clock.

While arms out at a 45-degree angle is considered a standard push-up form, the angle that's most comfortable for you may be slightly different so it's fine to adjust—keeping your arms in a tad closer to your body or bringing them out a little wider—based on how your shoulders and arms feel. "It's hard to tell people exactly where they need to be," because it depends on different factors like shoulder mobility and where you're strongest. So use 45 degrees as a starting point, but make sure to listen to your body.

It’s important to think about keeping your core engaged and back flat, so that your body is in one straight line from the top of your head to your heels. The problem is that people have a hard time keeping their lower backs flat (i.e. not letting their hips sag or their back arch). This happens when your core isn't properly engaged and it ends up making push-ups feel even harder. Plus, you won’t be getting all the core-strengthening benefits of the move if you’re not keeping the muscles engaged throughout.