Getting in shape can be very challenging these days, especially true among those who lead busy lifestyles.
You don’t have to be out of shape despite your busy work schedule.
In this article, we will provide you with simple and yet effective exercises that will certainly help in sculpting your body in its ideal form. The good news is that you don’t even have to head out to the gym to perform these routines.
All that you need is a few minutes of your free time to execute these exercises!
Another benefit is that these exercises can be done anywhere and at any time of day!
You can even do them inside the office, or squeeze them in before you sleep! Lastly, since these are uncomplicated routines, you don’t need to make use of exercise equipment or machines too.
As they are very simple, you will be able to memorize all seven after a few sessions. You can start today doing these calisthenic exercises that will definitely give you that much-needed sweat!
1. Calf Raises
The gastrocnemius and the soleus muscles are the main muscle groups that are being stimulated and put into action with calf raises. This routine will most assuredly strengthen your legs. There are a few different ways by which calf raises can be done but the most effective and most convenient ways to do this is by way of standing. You can easily do calf raises at work or at home provided you have a small and sturdy platform where you can place both of your legs. Incorporate the use of dumbbells and you’re in for a great lower body workout!
2. Chair Dips
If you want to build amazing triceps, but do not have the time go to the gym you should try this one out! You can even do this while waiting for a meeting to start at the office. All that you need is a chair that is strong and sturdy enough to carry your own body weight. It can be done just about anywhere, and is very easy to accomplish, provided you do it the right way. Just like any other routines, there are different ways by which you can execute this exercise. Make sure to follow proper alignment of the arms, while ensuring that your legs are perpendicular to the ground.
If you are looking to strengthen and firm up your lower extremity, then you shouldn’t be skipping on doing lunges daily. With lunges, you only make use of your own body weight, which means that anybody can do this without difficulty. Apart from strengthening the legs as well as firming up the booty, lunges also improve overall flexibility. Instead of walking from one point to another, you can do lunges instead.
Unless you are blessed with naturally lifted booty, you shouldn’t be skimping on those squats. Although this routine may look easy, one must remember to do it with proper form. Arching the back while squatting or bending down can result in pain and discomfort, or worse, injury along the spinal cord. Contrary to popular belief, squats aren’t just for those who desire to have a good looking tush, as this is a great routine that conditions the entire body. Squat is a great way to burn off those extra calories too, especially if you are to use weights.
If you are looking to strengthen and tighten your region, there is no other exercise routine better than a plan. No need for equipment since all that you need to complete this routine is a flat surface. There are many plank variations that you can try out. Make sure to start off slowly and increasing the duration every time thereafter.
6. Arm Circles
If your arm muscles are showing signs of flag and sag, this is the best and easiest exercise routine that you should do. Arm circles are great at toning your arms, while making sure you are further strengthening them too. Of course, you may use lightweights when doing arm circles, but be sure to do them properly to avoid both accident and injury.
This routine looks incredibly easy, but it’s one tough routine as well. It is one of the most crucial routines in any workout regime as it produces positive results in various parts of the body. You are utilizing numerous sets of muscle groups by doing burpees. It’s a great exercise if you are looking into improving both appearance and function of your body. Again, proper form is essential when doing burpees to see visible results after a few weeks.
Guidelines when doing these simple exercises:
- Make sure to make time doing all routines daily. Most of these exercises can be done without equipment. There’s really no excuse for you not to do them every single day.
- Once you master all of these routines, you can go ahead and try different combinations and sequence. You may also employ the use of weights once you become comfortable with them.