What exercises you can do by yourself every day

Half an hour is a very small amount of time in the context of a whole day. If you spend it usefully, you can achieve great results. And once you develop the habit of regular, even small, physical activity, you will feel how simple tasks become easier to accomplish.

professional russian motor racer, master of sports, three-time russian motor racing champion

“In order to be in great shape, you don’t have to go to a fitness club or buy expensive equipment. Training at home or in the fresh air is a great way to keep your health, body toned and in good spirits”.

Table of Contents

A set of exercises for every day

Warm-up

An essential part of any workout, you should never neglect it. Warming up will help prepare the body for the load and reduce the risk of injury. It will take 5-10 minutes.

You can start with joint exercises, gently work through all the joints, starting with the neck and ending with the feet and toes. Perform bends, rotations and stretches, 5-8 repetitions will be enough for each area. To warm up the body, you can also do cardio: brisk walking, jumping in place, light jogging in a circle or on a track, exercise on an exercise bike.

Push-ups

A basic exercise that involves several muscle groups at once: triceps, large pectoral, shoulder girdle, abdominal and back muscles.

Technique:

Take the plank position on outstretched arms, palms strictly under the shoulders. Body – a straight line from head to heels. Hands at shoulder width, slightly bent at the elbows;
tense your abs and as you inhale, start to lower, bending your elbows and pulling them back. At the bottom point, the distance between your body and the floor will be about 2 cm;
as you exhale, slowly lift yourself on your arms to the starting position;
if it is still difficult to perform this exercise standing in the plank position, you can put your feet on your knees. Keep your feet crossed in front of you.

Repeat 15-20 times.

Squats

Very effective for working out the buttocks and leg muscles. There is also a more complex variant with jumping out or jumping on the surface, in this case from the bottom point you need to make a powerful jump. But this variant is suitable only for trained athletes.

Technique:

Place your feet shoulder-width apart, feet slightly apart, back straight. Tense your abs, this will help to keep your back straight when squatting;
perform a deep squat, making sure that your knees do not extend beyond your toes. At the bottom point, your thigh is parallel to the floor and the angle at the knee will be straight. If you can, go a little lower;
then come back up. Make sure that your back is always straight, the body can be tilted slightly forward.

Perform the exercise 25-30 times.

Mountaineer

A great exercise for strengthening the whole body. It is also one of the best techniques to burn calories.

Execution technique:

Take the plank position on outstretched arms, palms strictly under the shoulders. Body – straight line, abs tense;
bend one leg and pull it up to the torso, then return to the starting position. Repeat the same with the other leg;
do not round your back;
perform alternate leg pull-ups dynamically, imitating running, without pauses.

Execution time – 45-60 seconds.

Torso twisting from a lying position

This exercise perfectly works the abdominal muscles and burns calories. When performing it, it is important not the amplitude with which the body is lifted, but the continuous work of the abs.

Technique:

Lying on your back, bend your legs at the knees. Press your feet and lower back firmly to the floor. You can cross your arms over your chest or place them behind your head. Do not put pressure on your neck with your hands;
as you exhale, lift your upper back, rounding it slightly. Pull your shoulder blades off the floor;
feeling the maximum tension of the abs, on the inhalation gently lower the body, but not all the way down, and start lifting it again.

Perform the exercise dynamically, without pauses for 30-45 seconds.

Reverse push-ups

A simple and necessary exercise that pumps up the triceps. At home, you can use a sofa or chair to perform it, and outside – a bench.

Technique:

Sit with your back to the support. Place your hands on the edge at shoulder width, clasping it with your fingers;
put your feet shoulder-width apart and bend them at the knees. You can leave your legs straight, this will make it harder by reducing the lower support point.
Straighten your arms, pushing your pelvis up so that it is about level with the support. Keep your back straight and your gaze forward;
slowly bend your elbows to a 90-degree angle at the elbow joint, lowering your pelvis below the elevation of your hands;
then slowly straighten your arms, returning to the starting position.

Perform 12-15 times.

Biceps flexions

You can use dumbbells, kettlebells, just water bottles or books to perform this exercise. If it is difficult to lift your arms, take a smaller weight.

Experiment also with the pace of the exercise: the slower you raise and lower your arms, the greater the load on the muscles.

Technique:

Stand up straight with your feet shoulder-width apart, back straight;
Take equal weights in your hands, stand up straight with your legs slightly bent at the knees. Arms down, palms facing away from you;
as you inhale, lift the hands with the weight up to the body, bending the elbows. You can also perform alternately, lifting one arm at a time;
don’t rush, try to use your biceps, don’t lift your arms by inertia, don’t sway your body;
on exhalation start lowering the hands to the starting position.

Do 10-20 repetitions.

Warm-up

Like the warm-up, this is an important part of the workout. The warm-up helps to relax your muscles and restore their elasticity, as well as lowering your heart rate after the workout and normalizing your breathing. Perform a small complex of stretching, repeat basic yoga poses. You can also walk on a treadmill or just in a circle.

What else can you do for your health?

Healthy sleep and a balanced diet. These are the factors that largely determine how healthy you feel. Having enough energy will allow you to have a productive day.
Walking. Everyone has heard about the rule of 10 thousand steps, the passage of which has a positive effect on the state of the body. Remember that this figure is not the limit, try to get out for walks with friends or, if possible, go to work or school on foot. Don’t avoid stairs, going up and down them will also help keep your body toned.

“Office Gymnastics. If you work at a computer or are just often in a sitting position, your muscles can become stiff, causing unpleasant, painful sensations. To avoid this, it is enough to devote five minutes an hour to a small warm-up. Get up from the chair, stretch to the sides, perform bends and turns of the body and head, waving and rotations of the hands. No less useful will be gymnastics for the eyes, because behind the screens of gadgets they also get tired.
Sports hobby. If you do not like to perform heavy exercises, but you feel a lack of activity, sign up for trial classes in different disciplines. It could be yoga, swimming, dancing, squash or stretching – the main thing is that you enjoy it.

Start with small steps, gradually get used to the strain and don’t chase quick results.