We all know that regular exercise has numerous health benefits, but what if you could get them without getting out of bed or while waiting for supper to cook? Without any additional equipment and without the noise and bustle of a gym, you can get in shape and burn some extra calories from the comfort of your own living room floor.
Piriformis stretch
You will stretch and strengthen your piriformis muscle, which is responsible for hip rotation, by performing this exercise. The piriformis is a crucial muscle for the sciatic nerve, which can be irritated if it is overly tight.
- Sit in a comfortable position with your legs stretched out in front of you.
- Place your right foot flat on the floor and cross your right leg over your left.
- Next, place your right hand behind your body on the floor and your left hand (or elbow for a longer stretch) on your right knee.
- Gently twist your torso to the right while pressing your right leg to the left.
- Hold the position for 30 seconds before switching sides.
90/90 stretch
This exercise can help you improve your hip mobility in the long run, which is something we often overlook in our daily lives when we sit for lengthy periods of time.
- Sit with your right knee bent at 90 degrees in front of you, calf straight, and bottom of foot facing left. Your right foot should be flexed at all times.
- Bring your left knee to the left side of your body and bend it with your foot towards the back wall. Your left foot should be flexed at all times.
- Keep your right butt cheek on the floor and lower your left cheek as far as possible.
- Depending on your comfort level, hold the position for 30 seconds to 2 minutes. Rep on the opposite side.
Frog stretch
This exercise will tone your inner thighs and abs while also loosening any tight muscles in your hips and groyne.
- Make sure your knees are broader than your shoulders by opening them wide.
- Extend your toes to the side, flattening the inner part of your foot on the floor.
- Return your hips to their original position, which is toward your heels.
- If you’re able, go down onto your forearms for a deeper stretch.
- Maintain this position for up to 2 minutes.
Lying pectoral stretch
This pose will develop your chest muscles while also allowing you to extend your entire body. It can also help you improve your posture by strengthening your chest.
- In a “T” form, lie on your stomach with your arms spread out to each side.
- Now push yourself off the ground with your left hand. Roll to your right side, bending your left knee for balance.
- If you’re able, hold for up to 3 minutes. Rep on the opposite side.
Lying quad stretch
Repeating this workout will not only burn calories, but it will also give you stronger legs and better balance in the long run.
- Start by lying down on one side.
- When bending your top knee by bringing your foot up to your buttocks, it’s critical to keep your bottom leg as straight as possible.
- Maintain this stance by slowly pushing your top foot towards your buttocks.
- By keeping your core firm, try to maintain your hips stable so you don’t fall as you pull.
- You have up to 2 minutes to stay here. Turn around and do the same thing on the opposite side.
Sphinx pose
This exercise will give your lower back a nice workout while also toning and strengthening your abdominal muscles.
- Lie down on your stomach with your legs stretched out behind you.
- Place your forearms flat on the floor and your elbows under your shoulders. Raise your chest off the ground.
- Press your hips and thighs into the floor while imagining your spine lengthening out and your shoulders soft and relaxed.
- Try raising your body up just enough to get a lower back stretch, but stop if you experience any pain or overstretching.
- Stay in this position for 30 seconds and then repeat once or twice more if desired.
Eye-of-the-needle pose
This posture stretches your hamstrings and opens up any stiff muscles in your hips and back over the course of a few weeks, which is excellent if you want to improve your flexibility over a few weeks.
- Lie down on your stomach with your knees bent.
- Keep your right foot flexed and cross your right ankle over your left knee.
- Clasp your hands behind your left thigh and hold it in close to your body, ensuring sure your head remains on the floor.
- Hold it for up to 2-5 minutes before switching sides.
Child’s pose
This is a mild position that can help to release stress while stretching your neck, back, and shoulders — and it’s especially good if you’re prone to stiff necks after working in front of the computer.
- Kneel with your big toes touching and your knees as wide as your hips on the floor.
- Place your head on the floor with your skull elevated away from your neck and lower your torso to the ground between your thighs.
- Now, with your palms facing up, place your arms beside your body.
- Keep it in position for up to 5 minutes.
Supine twist
This activity is beneficial to your digestive system since it massages the digestive organs and aids in constipation relief. This means that doing this exercise on a regular basis can help to minimise constipation over time.
- Lie down on your back, with your right knee propped up against your chest and your left leg straight across the floor.
- Cross your bent right leg over your bowed left leg, keeping your foot flexible and as close to the floor as possible.
- Look to the right with your shoulders flat on the floor.
- Stay in this position for a few minutes before changing sides.
Wall sit
This workout has the added benefit of toning your abs and calves at the same time, which is ideal if you’re searching for a strategy to train these muscles at home.
- Gently slide down the wall with your back until your thighs are parallel to the floor.
- Your knees should be directly above your ankles, and your back should be straight against the wall.
- Hold for 60 seconds and then repeat as many times as possible.
What additions would you make to this list? Do you have any suggestions for staying fit at home?
