Have you ever wandered around the gym and wondered why the most popular machines are the stationary bikes and treadmills?
Besides being an equipment for them to do cardio workout, I feel that most users would like to be motivated by seeing the amount of calories burned while exercising. Now that gyms are limited —you don’t need a machine to burn that many calories!
The following are 5 simple exercises that are great at burning calories and hitting several muscles at once. The most awesome highlight of all, you can do them at home without a machine.
In spite of working out your core with almost all of these strength exercises, a focused abs movement doesn’t hurt.
- Lie on your back and place your legs to a tabletop position. . Twist your elbows, and put your hands behind your head.
- Crunch up and tap your right elbow to your left knee, straightening your right leg.
- Release the crunch gradually. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
- Repeat according to your preferred number of reps.
Activate your core and buttocks with a bridge. This is a great exercise to use as a warmup.
- Lie on your back with your knees bent, feet fully flat on the flooring, and your arms stretched out by your sides.
- Pushing through your feet and firming up your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
- Gradually get back to the starting position and repeat.
Squat to strengthen your legs and core, which will make daily movements easier. Beginning with a seat under you will help you master proper form.
- Stand in front of the chair with your feet shoulder width with toes pointed outwards.
- Pivoting at your hips and bending your knees, lower back and down until your bottom touches the chair, permitting your arms to stretch out before you.
- Push up through your heels and get back to the starting position.
A full-body exercise that requires strength and balance, planks put the core into overdrive.
- Position your body to do a plank on your forearms. Your body should be straight from head to feet.
- Ensure your lower back and hips stay consistent and not sag. Hold the position for 30 seconds to 1 minute.
A full-body move that requires balance and stability, the Bird Dog pose is easily effectively adaptable to your fitness level. Start with this variant if you’re a beginner.
- Get on all fours, place your hands directly underneath your shoulders and your knees are underneath your hips.
- Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause for about 2 seconds.
- Return to the starting position. Repeat with your right arm and left leg.