Seven Basic Exercises You Can Try At Home

Are you looking for a way to stay healthy and fit but don't have the time or money to go to the gym? You're in luck! These seven basic exercises can be done at home without any equipment. Whether you're a beginner or an experienced fitness enthusiast, these exercises can help you stay in shape and improve your overall health. Let's get started!

Table of Contents

• Push-ups
• Squats
• Lunges
• Plank
• Crunches
• Jumping Jacks
• Burpees

Push-ups

Push-ups are a great exercise for your chest, triceps, and shoulders. They also work your core muscles, which helps improve your posture and stability. To do a push-up, follow these steps:

1. Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your body until your chest almost touches the ground.
3. Push yourself back up to the starting position.

Repeat for 10-15 reps, or as many as you can do. If you're a beginner, start with modified push-ups by doing them on your knees instead of your toes.

Squats

Squats are a great exercise for your legs, glutes, and core muscles. They also help improve your balance and flexibility. To do a squat, follow these steps:

1. Stand with your feet hip-width apart.
2. Bend your knees and lower your body as if you're sitting in a chair.
3. Keep your back straight and your knees behind your toes.
4. Push yourself back up to the starting position.

Repeat for 10-15 reps, or as many as you can do. If you're a beginner, start with a chair squat by sitting on a chair and standing up without using your hands.

Lunges

Lunges are a great exercise for your legs, glutes, and core muscles. They also help improve your balance and stability. To do a lunge, follow these steps:

1. Stand with your feet hip-width apart.
2. Step forward with your right foot and lower your body until your right thigh is parallel to the ground.
3. Keep your back straight and your left knee behind your toes.
4. Push yourself back up to the starting position.
5. Repeat with your left foot.

Repeat for 10-15 reps, or as many as you can do. If you're a beginner, start with a stationary lunge by keeping your back foot in place and only moving your front foot.

Plank

The plank is a great exercise for your core muscles, including your abs, back, and hips. It also helps improve your posture and stability. To do a plank, follow these steps:

1. Start in a push-up position, with your arms straight and your hands shoulder-width apart.
2. Lower your forearms to the ground and keep your elbows under your shoulders.
3. Hold your body in a straight line from your head to your heels.
4. Squeeze your abs and glutes to keep your body stable.

Hold for 30-60 seconds, or as long as you can. If you're a beginner, start with a modified plank by doing it on your knees instead of your toes.

Crunches

Crunches are a great exercise for your abs and core muscles. They also help improve your posture and stability. To do a crunch, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Place your hands behind your head or across your chest.
3. Lift your head and shoulders off the ground, using your abs.
4. Lower yourself back down to the starting position.

Repeat for 10-15 reps, or as many as you can do. If you're a beginner, start with a half crunch by only lifting your head off the ground.

Jumping Jacks

Jumping jacks are a great exercise for your cardiovascular system and your whole body. They also help improve your coordination and flexibility. To do a jumping jack, follow these steps:

1. Stand with your feet together and your arms at your sides.
2. Jump and spread your feet out to the sides while raising your arms above your head.
3. Jump back to the starting position.

Repeat for 10-15 reps, or as many as you can do. If you're a beginner, start with a half jumping jack by only raising your arms above your head.

Burpees

Burpees are a great exercise for your whole body, including your cardiovascular system and your muscles. They also help improve your coordination and agility. To do a burpee, follow these steps:

1. Stand with your feet hip-width apart.
2. Lower your body into a squat position and place your hands on the ground.
3. Jump your feet back into a push-up position.
4. Jump your feet back to the squat position.
5. Jump up, reaching your arms above your head.

Repeat for 10-15 reps, or as many as you can do. If you're a beginner, start with a modified burpee by skipping the push-up and jumping your feet back one at a time.

Conclusion

These seven basic exercises can help you stay in shape and improve your overall health without any equipment or gym membership. Whether you're a beginner or an experienced fitness enthusiast, these exercises can be modified to fit your fitness level. Remember to warm up before exercising and cool down after exercising to prevent injury. Happy exercising!