Traffic, Covid-19 variants, summer heat, and busy work schedules prevent many people from getting the amount of exercise needed to maintain their health. But since 2020, social media advertising and apps for home fitness has exploded in popularity.
Here are 10 effective bodyweight exercises to get you started:
- Push-ups: Targets chest, shoulders, triceps
- Squats: Works legs, glutes, and core
- Lunges: Improves balance and strengthens legs
- Plank: Core powerhouse, also engages arms and legs
- Crunches: Targets abdominal muscles
- Burpees: Full-body exercise, combining cardio and strength
- Glute Bridge: Focuses on glutes and hamstrings
- Mountain Climbers: High-intensity cardio workout
- Wall Sit: Builds leg strength and endurance
- Calf Raises: Targets calf muscles
Various workout structures using these exercises can be used in circuit training, interval training, or simply performing 3 sets of 10-12 reps for each exercise.
However, fitness experts recommend a minimum of 5 minutes of warm up time before any home work out to help avoid injury, consisting of a combination of the following:
- Light cardio: Jumping jacks, high knees, butt kicks
- Dynamic stretches: Arm circles, leg swings, torso twists
It is also recommended to perform stretches during a 5 minute cool down period. Holding stretches like hamstring stretch, quad stretch, and calf stretch will help the body avoid soreness.
Here are some tips to help meet your fitness goals:
- Consistency: Aim for 3-4 workouts per week.
- Progression: Gradually increase reps or sets as you get stronger.
- Variety: Change up your routine to prevent boredom and plateauing.
- Nutrition: Combine workouts with a balanced diet for optimal results.
- Listen to your body: Rest when needed and avoid overtraining.
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