5+1 exercises for Home Workout

Home Workout can be super easy by following these 5+1 exercises, strengthening body and mind while at the same time boost your confidence.

It is common knowledge that workout is part of our daily routine. It effects both mental as well as physical health, provided that we do not exhaust our body in demanding programs but choosing the right ones for everybody’s needs instead.

Ideally, workout is effective when applied 3-4 times a week for at least 30 minutes and with proper nutrition. 

Let’s look at the 6 workout benefits that are good to know:

• Protection of the immune system mainly with aerobic exercise as it strengthens the body’s defences to fight infections.
• Improving heart function.
• Increase muscle strength and endurance.
• Protection of the body with injuries and especially in strength training.
• Μobilization of metabolism, meaning calories burning and thus improving fat and consequently body weight.
• Improving physical fitness. Anaerobic exercise (without oxygen), which includes strength training, fast running, increases body’s performance.

A large percentage of people start exercising with the aim to lose weight or maintain fitness.

In this case, aerobic exercise is appropriate, that is, when there is oxygen, as opposed to anaerobic exercise. 

Some examples of aerobic activity or cardio are dancing, swimming, cycling, mountain-climbing, all the cardiovascular machines at the gym(treadmill, elliptical cross-trainer, stationary bike, tires and jump rope).

The 5+1 common and effective Home Workout exercises are the following:

In situ jogging

During a program’s warming up there can be an in situ jogging preparing the cardiorespiratory ability for the home workout to follow.

Front projections

Place the hands at first in the waist and open up the legs at the opening of the hips.

Put the legs in a projection position, lower the leg until it bends 90 degrees and go up pushing from the legs bringing them in a parallel position.

TIP: We must emphasize when performing the exercise on the front foot that must press with the whole tread on the ground and not tilt the body forward.

EXTRA TIP: This Home Workout exercise is ideal to strengthen the legs.

What to do in case of a problem with our joints

In case of a problem with our joints and specifically with the knees, we would recommend back projections so as not to burden the knee joint.

   Squats

Open the legs at the opening of the hips, lowering them to a sitting position, bend the legs, throw the pelvis back and keep the waist straight, taking care that the knees do not exceed the soles.

TIP: This Home Workout exercise strengthens the buttocks, grows stronger hips and helps to improve proper posture.

Push -ups

Bend with support on the knees. From the anterior support with the knees resting on the ground, bend the arms, until the chest approaches the ground and then stretch the arms vigorously.

         TIP: This exercise activates chest and arms.

Abdominal crunches

  Raise the torso until the elbows touch the knees and return to the starting position at a slow pace.

TIP: The abdominal exercise is performed at a supine position by lifting the torso and bending legs.

Βack extensions

  Lift arms and legs alternately at a prone position.

In each set, raise the opposite arm and leg as high as possible at the same time and after staying for 1-2 seconds, return to the starting position.

About the Authors

Katerina is 20 years old and lives in Athens.She studies in the Physical Education & Sport Science in Trikala. She wishes to follow an internship in Physical Education. She has attended seminars on nutrition and health.She has been involved in several sports such as ballet, volleyball, gymnastics and track. Together with her sister,Fotini, launched their own website to show to people that with minimal equipment can work out anywhere.

Fotini is 20 years old and studies in the Εuropean University of Cyprus. She obtained a personal trainer’s diploma and indoor cycling(spinning). She likes watching seminars about nutrition and exercise. She loves volleyball and track equally. She believes that it is very important for people to integrate work out to their everyday’s lives as this can help everyone to cope with the difficulties of daily routine and gain a lot of benefits in return.

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