Top 5 home workout exercises (HEALTH+VE )

A good home workout is one that does not use equipment, takes up less space, adds strength, is great in a time crunch, and is flexible.


We all face regular pressures with work, social commitments, family commitments, long commutes etc. Our fitness bears the brunt of this lack of time. With these top 10 exercises that you can do at home, you will be able to take your fitness into your own hands and you won't have to make yourself anymore excuses.


Supermans
A great stretch and very good for your whole body, specially your back. Lie on your stomach on a mat with your legs extended, arms extended overhead with palms facing each other. Relax your head to align it with your spine. Extend both hips a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Hold this position briefly. Gently inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips.


Downward facing dog
Kneel on an exercise mat or floor and bring your feet together. Place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Get into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Shift your weight backwards by pushing your hips backwards and upwards. Move your body moves backwards and attempt to push your heels towards the floor. Continue moving until your body forms an inverted-V, keeping both arms and legs extended and a neutral (flat) spine.


Pushup with single leg raise
Lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your lower back to sag or your hips to hike upwards during this downward phase, contract your glutes and thigh muscles to create stability for your core. Press upwards through your arms while maintaining a rigid torso. As you press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position briefly before returning to your starting position. Repeat with other leg.


Front plank
Lie on your stomach with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso. Lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Continue to breath while holding this position for a specified time (20 seconds at least). While maintaining a stiff torso and extended knees, gently lower your body back towards the floor.