How to Exercise at home : 60 free best home workouts

Introduction 

We know that how exercise is very important in our day to day busy life, however we have a tendency to might not recognize why or what exercise will do best for people around the world. Physical activity helps the person to stay healthy and fit but if they lacks in it then it may cause them to have diabetes or other diseases. There are many benefits of exercises which may be countless to you. The positive health results, improvement in attitude,or even better performance in academic and active as well, all these are results of daily exercises. If the person is not doing any kind of physical exercise then he may become lazy or inactive and his muscles will become weak and out of condition. They will feel tired and energy less and they will sometimes get angry on small small things. So wake up and start doing exercise. It is not necessary that for exercises you have to join any gym or go to gym. You can do exercises or workouts at home anytime as per you wish. So here i am providing you all the various kinds of exercises that you can do at your home and its countless benefits that can make your life happy and joy full and even moody.

The benefits of exercises

• Exercise increases energy level of your body: Exercise helps in the improvement of both the strength of your body as well as efficiency of your cardiovascular system in order to get proper oxygen and nutrients to your muscles. When your cardiovascular system works in a better way then everything in you life looks easier and you will find that you got an instant energy and afterwards these instant energy will allow you to enjoy and make fun stuff in life.
• Exercise improve muscles strength: Remaining dynamic keeps muscles solid and joints, ligaments and tendons adaptable, enabling you to move all the more effectively and maintain a strategic distance from damage. Solid muscles and tendons decrease your danger of joint and lower back agony by keeping joints in legitimate arrangement. They additionally improve coordination and equalization.
• Exercise can help in the improvement of brain function: Exercise expands blood stream and oxygen levels in the cerebrum. It additionally supports the arrival of the cerebrum synthetic substances (hormones) that are in charge of the creation of cells in the hippo campus, the piece of the mind that controls memory and learning. This, thus, supports focus levels and intellectual capacity, and decreases the danger of psychological degenerative infections, for example,  memory skill Alzheimer's and even reduce the risk of stroke.
• Exercise helps in maintaining a healthy weight: The more you work out, the more calories you consume. What's more, the more muscle you build up, the higher your metabolic rate turns out to be, so you consume more calories notwithstanding when you're not working out. The outcome? You may get more fit and look better physically which will help your confidence.
• Exercise enhances the immune system of your body:In case you're searching for a protected method to avoid colds, normal exercise might be the ticket. What's more, you don't need to run a long distance race, either. Moderate action is all you need. Exercise improves your general wellness, which can help support your insusceptible framework - the body's safeguard against diseases and this will strengthen your immune system.
• Exercise can help in weight loss: Your body spends vitality in three different ways: processing sustenance, practicing and keeping up body capacities like your pulse and relaxing. While eating less junk food, a decreased calorie admission will bring down your metabolic rate, which will defer weight reduction. Despite what might be expected, ordinary exercise has been appeared to build your metabolic rate, which will consume more calories and help you get more fit. Moreover, contemplates have demonstrated that joining oxygen consuming activity with obstruction preparing can augment fat misfortune and bulk support, which is basic for keeping the weight off or will help in maintaining your weight.
• Exercise helps in reducing chronic diseases: Absence of normal physical action is an essential driver of interminable illness. Normal exercise has been appeared to improve insulin affectability, cardiovascular wellness and body piece, yet decline circulatory strain and blood fat levels Interestingly, an absence of normal exercise — even for the time being — can prompt huge increments in tummy fat, which expands the danger of sort 2 diabetes, coronary illness and early demise. In this way, day by day physical movement is prescribed to diminish paunch fat and decline the danger of building up these infections.
• Exercise can help in maintaining healthy skin: Your skin can be influenced by the measure of oxidative worry in your body. Oxidative pressure happens when the body's cancer prevention agent resistances can't totally fix the harm that free radicals cause to cells. This can harm their inner structures and fall apart your skin. Despite the fact that exceptional and thorough physical action can add to oxidative harm, normal moderate exercise can expand your body's generation of common cancer prevention agents, which help ensure cells. Similarly, exercise can animate blood stream and actuate skin cell adjustments that can help defer the presence of skin aging.
• Exercise can help with relaxation and proper sleep quality: Standard exercise can enable you to unwind and rest better. With respect to rest quality, the vitality exhaustion that happens during activity animates recuperative procedures during rest. Besides, the expansion in body temperature that happens during activity is thought to improve rest quality by helping it drop during rest. Numerous investigations on the impacts of activity on rest have achieved comparable ends. One investigation found that 150 minutes of moderate-to-incredible action every week can give up to a 65% improvement in rest quality. Another demonstrated that four months of physical action expanded rest quality and helped 17 individuals with a sleeping disorder rest longer and more profoundly than the control gathering. It additionally helped them feel more stimulated during the day. Additionally, captivating in standard exercise is by all accounts advantageous for the older, who will in general be influenced by rest issue. You can be adaptable with the sort of activity you pick. It gives the idea that either high-impact practice alone or oxygen consuming activity joined with obstruction preparing can similarly help rest quality.

How to exercise at home : 60 Best free home exercises

Start with wall push ups: Stand three to four feet from a divider  or wall and face the divider or wall. Lean toward the divider and spot your hands shoulder-width separated. Gradually twist your elbows to bring down yourself to the divider. When your chest contacts the divider or almost does this push up until your arms are straight however marginally twisted. This is one divider push up. Complete three arrangements of five to twenty divider push ups. Practice this three times each week.

Do incline push ups: 

Spot your hands shoulder-width separated on a durable, raised surface like a couch arm, seat, seat or table. Extend your legs and spot your feet straight out behind you. Your back ought to be straight and your body ought to be situated corner to corner in respect to the floor. Gradually lower your chest area toward the raised surface until your elbows are bowed at a 90-degree point. At that point gradually push back up to the beginning position. This is one grade push up. Ensure your elbows are near your body and not standing out when playing out this activity. Complete three arrangements of five to ten grade push ups. Practice this three times each week.

You can do tabletop push ups:

Place a mat on the floor if required by you otherwise you can do directly on floor. Get on your hands and knees. Your arms and back needed to be in straight and your knees should be bent. Then slowly lower your higher body towards the ground. Do this until your nose touches the mat or floor and afterwards  slowly slowly push your body with your arms towards up or back to the initial position. Do 3 sets of 5 to 10 work surface push ups. Do this almost 3 to 4 times in a week and make sure that your back should be straight throughout your exercise.

Perform a knee push ups:

Spot a tangle on the floor. Move your  hands and knees up and down . Push your hands ahead until your body is situated slantingly in respect to the floor. Confuse your calves and raise your feet up until they are suspended noticeable all around. With your back straight, gradually bring down your chest area to the ground until your elbows are bowed at a 90-degree point. At that point gradually push back up to the beginning position. Your arms ought to be honest with a slight twist at the elbow. This is one knee push up. Make a point to keep your back straight and fix your center as you play out this activity. You can put a towel or pad under your knees to pad them. Complete three arrangements of five to ten knee push ups. Practice this three times each week.

Diamond push ups: 

Diamond push ups are also known as close-grip push ups. This exercise is the best strengthening exercise for your triceps. It targets front shoulder, triceps and the chest. Do this 3 sets of 10 to 20 or more if you can do. Do this as per your capacity.

Cobra stretch:

Lie down on your stomach and bend your elbows with you hands beneath your shoulders. Then push your chest off the ground as far as possible. Hold this position for seconds.

Chest stretching:

You can do any type of chest stretching exercise at home but this is one of them. you can do without rope or door also. You can do this with your any door in your house just follow the steps ahead. Find any doorway of your house, take a lunge position in the doorway with your arms on the door frame and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 40 to 50 seconds. Then slowly come out of it and bring your arms down and do a couple of shoulder rolls.

Wide arm push up:

Start this push ups in the regular push up position with your hands spread wider than your shoulders. Then after this push your body up and down and remember to keep your body straight.

Normal push ups: Lay prone on the ground with arms

supporting your body. Keep your body straight whereas raising and lowering your body together with your arms. This exercise is best for the chest shoulders, triceps, back and legs almost full body exercise.

Jumping Jacks:

Begin together with your feet along and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next repetition. This exercise provides a full physical body workout and works all of your massive muscle teams.

box push up just go up and down

Box push ups:  Tabletop push ups is also similar to box push ups.  You have to Start this exercise  with your knees under your butt and your hands should be directly under your shoulders. Bend your elbows and do a push up. Return to the start position and repeat this.

Triceps Dips:

For the beginning position, you have to sit on the chair. Then move your hip off the chair with your hands holding the edge of the chair. Slowly bend and then stretch your arms  in order to make your body go up and comes down. This is a great exercise for the triceps.

Side arm raise:

Stands with your feet shoulder width apart. Raise your arms to the sides at shoulder height, then put them down. Repeat the exercise and keep your arms straight during the exercise.

Floor y raises: Lie face down on the floor with your arms fully extended and your thumbs pointing up, your body should be in the shape of the letter "y". Raise your arms off the bottom as so much as you will be able to do and pause them at the highest for 2 seconds. Slowly go back at the start position and repeat the exercise.

Pike push ups:

You can do without ball also. Start with your hands and feet on the floor. Put your hands shoulder width apart. Bend your body, and lift your hips up in an upside down "V" shape. Then bend your elbows, and bring your head close to the floor. Push your body back, and repeat the exercise.

Shoulder outward rotation: Sit on a chair with your arms bent at 90 degree angles. Put your palms up, clench your fists and keep your thumbs pointed outward. Sit up straight, and squeeze your arms towards your upper body.

Anterior shoulder stretch:

You can do this on floor. No need to do this on chair,because on the floor it will be easy so just follow steps. You have to do simple thing in this exercise. You should sit with your knees bent and your feet should be properly flat on the floor. Put your hands behind you on the floor, and keep your fingers pointed backward. Slightly bend your elbows to feel the stretch in the front of your shoulders.

Triceps stretch left and right:

Put your hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds and do this for right hand also vice-versa.

Hindu push ups:

Start with your hands and feet touching the floor, body bent and butt up in an upside down "v" shape. Then bend your elbows to bring your body towards the floor and when your body is close to the floor, then raise your upper body up as far as possible. Then return to the original position and repeat this.

Staggered push ups:

Start in the regular push up position with one hand in front of the other. Remember to keep your body straight.

Push up and rotation:

Start in the push up position and then go down for a push up and as you come up in the original position, then rotate your upper body and extend your right arm upwards. Repeat the exercise with the other arm. Its a great exercise for the chest, shoulders, arms and core.

decline push up

Decline push ups: Start on all fours with your knees under your butt and your hands under your shoulders. Then elevate your feet on a chair or bench, and push your body up and down mainly using your arm strength. Remember to keep your body straight.

Shoulder stretch:

Place one arm across your body, parallel to the ground and then use the other arm to pull the parallel arm toward your chest. Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise.

Floor triceps dips:

In floor triceps exercise you have to sit on the floor and your knees should be bent and feet should be completely flat on the floor. Put your hands beneath your shoulders with your fingers pointing toward your hips. Then lift your hips off the floor and then bend. Afterwards extend your elbows to lower and lift your hips.

Military push ups:

Start in a normal push up position with your hands directly under your shoulders and feet no more than 12 inches apart. Bend your elbows and lower your body till your higher arms are parallel to the ground. Stay in this position for one second and then push your body back to the starting position and repeat the exercise. Please remember that in this military exercise your elbow should be close to your body while performing the military exercise.

Leg Barbell curl left and right: Stand against a wall. Lift your right leg up, lean forward and grab underneath your right ankle with your left hand. Bring the angle up towards the shoulder as much as you can, then lower it and repeat the exercise and do this same with your right leg or vice versa.

Skipping without rope:

Place your arms at your sides and pretend to hold a skipping rope handle in each hand. Jump and alternately land on the balls of your feet, rotating your wrist at the same time as if you were spinning a rope.

BURPEES:

Stand with your feet shoulder width apart, then put your hands on the ground and kick your backward. Do a quick push ups and then jump up.

Arm scissors: Stand upright with your feet shoulder width apart. Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of the letter "X", and then spread them apart. Switch arms and repeat the exercise.

Standing biceps stretch left and right: Stand with your left arm close to wall. Extend your left arm and put your left hand on the wall, and then gently turn your body to the right. Repeat this exercise with your right hand also or vice versa.

Arm raises:

This is very simple exercise, You just have to stand on the floor with your arms should be extended straight forward at shoulder height. Raise your arms above your head and then return to the start position and  after that repeat the exercise.

Rhomboid pulls: Stand with your feet shoulder width apart. Raise your arms parallel to the ground, and bend your elbows. Pull your elbows back and squeeze your shoulder blades and repeat this exercise.

Side lying floor stretch left and right:

Lie on your side with your right knee slightly bent in front of you and your left leg stretched behind the right leg. Straighten your left arm over your head and gently pull on your left wrist to stretch the left side of your body and vice versa for right leg also.

Prone triceps push ups: Lie on your stomach with your hands underneath your shoulders and your elbows bent. Slightly raise your chest up and then go back to the start position, Repeat this exercise.

Reclined rhomboid squeezes: Sit with your knees bent and slightly lean your upper body back. Stretch your arms in front of you, then pull your elbows back to make your elbows at a 90 degree angle and squeeze your shoulder blades. Repeat the exercise.

Child's pose:

Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.

Heel touch:

Just lie on the ground with your legs bent and your arms by your sides. Slightly you have to raise your higher body off the ground and build your hands alternately in order to reach your heels.

Crossover crunch:

Lie on your back with your knees bent and your hands behind your ears. Raise and twist your torso so your right elbow moves to meet your left knee. Repeat with the other side.

Mountain climber:

Start in the push up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other. This exercise strengthens multiple muscle teams at constant time.

Side bridges left and right:

Lie on your right side. Put your right elbow directly under your shoulders and put your left hand on your waist. Place your left leg on your right leg. Raise your hips upward, hold for 2 to 5 seconds and then go back to the start position. Repeat this exercise and vice versa do this with your right also.

Butt bridge:

In butt bridge exercise you have to on your back with knees bent and feet should be fully flat on the floor. Put your arms flat at your sides and then lift your butt up and down. Try this daily.

Bicycle crunches:

Lie on the floor together with your hands behind your ears. Raise your knees and close your right elbow toward your left knee, and then close your left elbow toward your right knee. Repeat this exercise.

V-UP:

lie on your back with your arms and legs extended and your legs squeezed together. Raise your upper body and legs, use your arms to touch your toes and then go back to the start position and repeat the exercise.

Abdominal crunches

Lie on your back together with your knees bent and your arms stretched forward. Then lift your upper body off the floor. Hold for a few seconds and slowly return. It primarily works the rectus abdominis muscles and the obliques. 

                

plank exercise

Plank: lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you want. This exercise will strengthens the abdomen, back and shoulders.

Leg raises:

Lie down on your back, and put your hands beneath your hips for support. Then raise your legs up till and make it a right angle with the ground. Slowly bring your legs so that it ca come back to original position and repeat the exercise.

Arm circles:

Stand on the floor with your arms extended straight out to the sides at shoulder height. Move your arms forward in a circle and then move backwards.

Spiderman push ups: 
Start in the regular push up position. While lowering your torso downward, you should bend and lift one leg to the side and same for other leg also. Then come back to the original position and switch to the opposite leg. Remember to keep your straight.

Doorway curls left

: Stand in a doorway. Grasp the door frame using your left hand, and put your feet close to the bottom of the door. Extend your left arm and lean back, then pull at the door frame and come back to the starting position. Repeat the exercise and in the same way do this doorway curls right i.e grasp the door frame using your right hand and do the same procedure as you done for your left.

Chest press pulse: Hold your forearms together at shoulder height and bend your elbows with your hands together to make an "L" shape. Then lift your forearms up and down.

Hyperextension:

Lie down on your stomach with your toes touching the floor, or even you can do on your bench or bed and your chin on your hand. Raise your chest up as high as possible off the floor. Hold this position for a few seconds and then go back to the start position.

Supine push ups:

Lie on your back with your feet flat on the floor and your arms bent on two sides. Push your chest up as far as you can, and then slowly go back to the start position and after that repeat this exercise as many times as per your requirement.

Squats:

Stand with your feet shoulder width apart and your arms stretched forward and then lower your body until your thighs are parallel with the floor. Your knees should be extended in the same direction as per your. Return to the start position and do the next repetition. This works the thighs, hips buttocks, quads, hamstrings and lower body.

Jumping squats:

Start in the squat position, and then jump up using your abdominal muscles for strength. This exercise works your abdomen.

Curtsy lunges

: Stand straight up. Then step back with your left leg to the right and then bend your knees at the same time. Go back to the start position and switch to the other side.

Glute kick back left and right:

Start your exercise with all body parts with your knees under your butt and your hands should be directly under your shoulders. Then kick one leg back so that it becomes parallel with the  bottom of the ground. Switch to the other side after several sets and do this with your right leg also.

Wall sit:

Start with your back against the wall and then slide down until your knees are at a 90 degree angle. Keep your back against the wall with your hands and arms away from your legs. Hold the position. This exercise is to strengthen the quadriceps muscles.

Lying butterfly stretch:

Lie on the floor with your feet together. Open your knees to the sides. Hold this position till you want to hold and repeat it.

Calf stretch left and right:

Stand one big step away in front of a wall. Step forward with your right foot and push the wall with your hands. Please make sure your left leg is fully extended and you can feel your left calf stretching. Hold this position for a few seconds. Do the same with your right and put your left foot and push it with your hands. 

Triceps stretch left and right:

Put your left hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds. vice versa for right triceps stretch.

Conclusion : ALL THIS HOME EXERCISES WILL DO WONDERS FOR YOUR BODY AND YOU WILL FEEL MORE CONFIDENT AND ENERGETIC . THIS WILL MAKE YOU HAPPY ALL THE TIME. YOU JUST HAVE TO FOLLOW THIS HOME EXERCISE ROUTINE AND MAKE YOUR MUSCLES STRONGER AND HEALTHIER. YOU HAVE TO DO THREE TO FIVE SETS OF 10 TO 20 4 OR 5 TIMES IN A WEEK AND THEN RELAX AND NEXT DAY REPEAT. DO THIS SLOWLY WITH SMALL TARGETS AND AFTER THAT YOU INCREASE YOUR SETS AS PER YOUR CAPACITY BUT DON'T FORCE YOUR BODY TO DO ALL HOME EXERCISES IN ONE DAY.