We all know that staying active is very important for our health and some of us might be thinking that you need to have access to a gym to do that. This is not the case at all and you can have a heart-pumping workout at home. The question is how do you get started? There are many effective exercises you can do with just your own body weight and pair of weights. Dumbbells are great to have at home because they do not break the budget and do not take up a lot of space.
Warming up before exercising is very important and stretches are a good way to get started. Here are a few stretches you can do before getting into your exercise.
This is a great body weight exercise that targets multiple parts of your body. Push ups are very versatile because you adjust your hand placement wider or closer together for different results. For pushups, you want to keep your legs together and start at an upright position, then only lower arms to a 90 degree angle before going back up. If you do not have enough strength you can always do the pushups from a knee position as well.
This leg exercise is great for your glutes and thighs. To begin, you want to space your feet out around shoulder length for stability and make sure that your feet are planted. When you go down you bend the knees and keep control before going back up. Make sure your knees do not pass your toes when performing a squat. This will help to keep your balance and you can also have your arms out to support yourself.
This is another leg exercise that is a great option to mix into your exercise. To do a lunge, you start in a standing position and take a step forward on one foot. Bend your knees down and make sure your knees do not pass your toes. Stand back up back into standing position and repeat on the other leg. If this exercise is not intense enough, you can also perform the lunge while holding dumbbells to make it more challenging.
When it comes to arm exercises, this is one of the most common and beginner friendly exercises. It is easy to do and very effective. To do this exercise, you start by holding your dumbbells at your sides and you lift them by bending your elbows and then lowering back to your starting position.
This is another good exercise you can do with your dumbbells. This variation will help to target different parts of your arm. The hammer curl activates more of your forearm muscles. To do this exercise, instead of holding the dumbbells like you would for a bicep curl, you want to turn your hands so that the weights are vertically upright and then raising them.
This is an exercise that works out your core. Crunches are great to start out with because it is a basic exercise that utilizes a simple movement. To get into position, you want to lay down on your back with your knees bent. You lift your head and upper torso a few inches off the ground before going back down. It is important to not pull on your neck if your hands are behind your head to avoid injury.
This is another core exercise that is very effective. This exercise is about holding still in a position rather than using movement, like crunches, to contract your core. To enter a plank, keep your feet together and place your hands on the ground in front of you with your elbows bent 90 degrees. The key is to stay locked in this position as you will feel the tension building in your core.