We all mean to be fit. But there are days when you feel just too lazy to push yourself to hit the gym or put on your tracks to go jogging in the park. Only if there was some workout regime that could be followed at home, then life would have been perfect, right? Well, now you need not worry! We have got exactly what you have been looking for.
Here we give you 7 workout sets that you can try in your very own home. It’s not only easy and convenient, it also guarantees results. To know more about them, just scroll down and have a look yourself!
1. Leg Raise
- Lie down on your back. Your legs must be straight and stretched out in the front.
- Keep your hands at the sides with the palms facing down.
- Now slowly raise the legs to make an angle of 90 degrees with respect to the floor. Your knees must be together, and you could keep them a little bent.
- Remember to exhale when you lift your legs up and inhale when you bring them down slowly.
- Do 15 reps per set.
2. Leg Raise With Plank Arms
- With the help of your toes and hand, raise your body so that your shoulders, hips, knees, and foot form a straight line.
- Now raise your right arm, keeping the elbow straight, extended slightly above the shoulder level. Do this while also raising the left leg, and keep the knee straight and extended slightly above the hip level. Maintain the position for a few seconds and repeat the next set with your left arm and right leg.
- Do 10 reps per set.
3. Side Plank And Twist
- Lie down on the left-hand side and keep your knees straight.
- Raise your torso, supported by your forearm and the left elbow. Tighten your abs.
- Now raise your lower body so that the shoulders, hips, knees, and ankles form a straight line.
- Raise the right arm so that it remains perpendicular with respect to the floor, and then move the arm under and then behind your upper body, so as to form a body ‘twisting’ action.
- Bring the right arm back into the initial position.
- Do 10 reps per set.
4. Wall Sits
- Stand with your back straight, touching a wall.
- Bring your feet a little away from the wall (approximately 2 feet) and spread them apart, roughly 6 inches wide.
- Now slide down your back that touches the wall, and bend your knees to come to a sitting posture so that they form a right angle.
- Maintain this posture for about a minute while tightening your abs.
- Stand up slowly and repeat the set. You could change the sitting angle to increase the intensity.
- Sometimes, it is also used as a knee-strengthening exercise.
- Stand with your feet wide apart, almost the width of your shoulders. Keep your buttocks, knees, and ankles properly aligned.
- Don’t let your back crouch. Keep the spine in a neutral balance.
- Stretch out your arms straight, so that the palms face down and the hands remain parallel to the floor.
- Inhale and start to move your butt out, slowly towards the back while bending the knees slowly.
- Make sure that your shoulders and chest are upright, and your back is straight. Also keep your head and eyes looking forward in order to maintain the neutral position of the spine.
- Go down, bending your knees as much as your body allows, and come back slowly to the original position – standing with your legs apart. Repeat the set.
- Do 25 reps per set.
6. Doing Triceps Dips
- Put your hands firmly on a box or a bench that is placed behind you and can support your weight.
- Roll your shoulders backwards and don’t slouch forward.
- Keep your legs straight, jutted out and your feet together.
- With support of your hands and elbow, lower your body slowly, bending your knees and going down as much as possible. Inhale as you go down and exhale while you come up.
- Do 20 reps per set.
7. Ballet Plies
- Place your legs out and wide, shoulders straight with your feet flat and toes tracking out.
- Keep the muscles of your abdomen, legs, and inner thighs tightly tucked.
- As you come down slowly, do make sure that you keep your torso down to your tailbone, straight.
- When your knees are bending down, they shall move right above your toes and your feet shall remain firmly on the ground. You may feel some sensation in your inner thighs and calves, which is normal.
- Go back and stand in your original position. Repeat the set.
- Do 20 reps per set.
So, the next time you are short of time to work out in a gym, or if it rains or you simply feel lazy, try these simple indoor workouts that don’t need many props and are highly effective too. However, if you feel uncomfortable while doing any of the above sets, do refrain from trying it out and consult an expert.