7 Exercises to Do Everyday At Home

Let’s face it, squeezing in a gym session between work deadlines, packed schedules and the allure of Netflix can seem to be a dream that’s impossible to conquer. Why do you need to go to the gym exactly? With the right types of workouts, you can achieve a slim figure and improve your health without leaving your living room.

In this blog, we’ll explore 7 exercises to do everyday at home, perfect for beginners. Get ready to target major muscle groups and build a comprehensive daily exercise routine, all from the comfort of your couch (well, not the couch itself, but definitely your living room!)

Looking to achieve a slim figure without the commitment of a gym? You've come to the right place! With gymming at home, you can enjoy the benefits of daily exercise without leaving your living room. But where to start?

Here are 7 beginner-friendly exercises you can do every day to sculpt your figure and build strength:

Push-ups

Push-ups are a classic bodyweight exercise that doesn't require equipment, making them perfect for building strength while being at home itself. But don't underestimate their effectiveness!

Benefits

Mastering the push-up packs a punch, delivering:

Upper body strength: Push-ups primarily target your chest, shoulders, and triceps, the powerhouses of your upper body. Regular practice makes you stronger and provides definition.

Improved posture: A proper push-up demands a straight back and engaged core, promoting better posture throughout the day. Say goodbye to hunched shoulders and hello to confident poise!

Core engagement: Don't let the focus on the upper body fool you! Push-ups require a strong core to maintain a stable plank position. You'll feel the burn in your abs and obliques, contributing to overall core strength.

How to do it:

1. Plank position: Start in a high plank position, hands slightly wider than shoulder-width apart and fingers spread. Your body should form a straight line from head to heels. Keep your core engaged and back flat, not sagging.
2. Descent: Slowly lower your chest towards the floor, bending your elbows and keeping them close to your body. Imagine bringing your chest to touch the ground between your hands.
3. Bottom point: Briefly pause at the bottom, ensuring your elbows are bent at a 90-degree angle and your body remains in a straight line. Don't let your hips sag or back arch.
4. Ascent: Push back up to the starting position using your chest, shoulders, and triceps. Maintain a straight back and engaged core throughout the movement. Exhale as you push up.

Remember:

• Form is key: Focus on proper form over speed or reps. Incorrect form can lead to injury.
• Modify for success: If full push-ups are challenging, start with knee push-ups, keeping your knees on the ground for support.
• Progress gradually: Increase the number of reps and sets as you get stronger. Aim for 3 sets of 8-12 reps eventually.
• Engage your core: Keep your core tight throughout the movement for better stability and core activation.
• Breathe: Inhale on the way down, exhale on the way up.

Also read: Nervous About Getting Back to Workout After a Long Time?

Squats

Even if you’re a beginner, you might have definitely heard about squats. This ultimate body exercise strengthens and shapes the lower body and all you need is  your body weight and a willingness to conquer, making it a perfect fat loss exercise to do at home! Let's break down the why and how:

Benefits:

• Lower body strength: Squats target your quads, hamstrings, and glutes, the major muscle groups of your legs. Regular practice leads to sculpted legs, improved power, and better sports performance.
• Flexibility: Squats gently stretch and strengthen your hip flexors, ankles, and calves, enhancing flexibility for everyday movement and preventing injuries.
• Stronger core: Don't underestimate the core engagement required for proper form! Squats activate your core muscles, leading to better overall stability and balance.

How to do it:

1. Stand tall: Begin with your feet hip-width apart, toes slightly outward. Engage your core and stand tall with a proud posture.
2. Descent: Imagine sitting back in an invisible chair. Bend your knees, lowering your hips towards the ground. Keep your back straight, chest lifted, and core engaged. Aim for thighs roughly parallel to the floor.
3. Bottom Point: Pause briefly at the bottom, ensuring your knees track over your toes and don't cave inward. Feel the stretch in your hamstrings and glutes.
4. Ascent: Push through your heels to rise back up to the starting position. Squeeze your glutes as you reach the top. Exhale during the ascent.

Remember:

• Form is king/queen: Focus on proper form over speed or weight. Depth matters, but don't force it beyond your natural range.
• Modify for comfort: If full squats are challenging, start with chair squats, using a chair for support as you lower yourself.
• Progress gradually: Increase the number of reps and sets as you get stronger. Aim for 3 sets of 10-15 reps eventually.
• Keep your core engaged: A strong core ensures stability and prevents injury. Imagine pulling your belly button towards your spine.
• Breathe: Inhale as you descend, exhale as you ascend.

Lunges

Lunges, the majestic single-leg squat, are useful more than just looks. They're a powerful combination of balance and strength, sculpting your legs while challenging your coordination, making it one of the best 7 exercises to do everyday. Let's delve into the lunge-tastic world:

Benefits:

• Balance and coordination: Lunges require precise footwork and core engagement, honing your balance and coordination. This translates to better stability in daily activities and improved athletic performance.
• Stronger legs: Lunges target your glutes, quads, and hamstrings from different angles, building impressive leg strength and definition. Say goodbye to weak legs and hello to sculpted power!
• Improved core: Don't let the focus on legs fool you! Maintaining proper form in lunges requires a strong core for stability and balance. This translates to a stronger overall core and better posture.

How to do it:

1. Stance: Begin with feet hip-width apart. Step forward with one leg, keeping your toes pointed forward.
2. Descent: Lower your hips until both knees are bent at roughly 90 degrees. Your front knee should be directly over your ankle, and your back knee should point towards the floor but not touch it. Keep your back straight and core engaged.
3. Bottom point: Briefly pause at the bottom, feeling the stretch in your front quad and glute.
4. Ascent: Push through your front heel to rise back to the starting position. Engage your glute as you reach the top. Exhale on the ascent.
5. Repeat: Switch legs and perform the lunge on the other side. Aim for equal reps on each leg.

Remember:

• Form reigns supreme: Focus on proper form over speed or depth. Knees should track over toes, and your back should be straight.
• Modify as needed: If full lunges are challenging, start with stationary lunges or walking lunges with shorter steps.
• Progress gradually: Increase the number of reps and sets as you get stronger. Aim for 3 sets of 8-12 reps per leg eventually.
• Engage your core: A strong core ensures proper form and prevents injury. Imagine pulling your belly button towards your spine.
• Breathe: Inhale as you descend, exhale as you ascend.

Planks

Planks may seem simple, but don't underestimate their power! This workout, although looks motionless, works your entire core, giving you a toned midsection and improved stability. Let's explore the real potential of this exercise:

Benefits:

• Core powerhouse: The plank is a core engagement champion, targeting your abs, obliques, and transverse abdominis which is the deepest of the 6 abdominal muscles. Regularly holding planks builds a strong, stable core, improving posture, reducing back pain, and enhancing athletic performance.
• Stability supreme: Holding a plank requires core strength and engagement to maintain a straight line from head to heels. This improves overall stability, benefiting daily activities and preventing injuries.
• Shoulder & back support: Planks not only work your core but also engage your shoulders and back muscles. This builds upper body strength and improves posture, leading to a more balanced and sculpted physique.

How to do it:

1. Forearm position: Start in a push-up position but lower yourself down onto your forearms, elbows stacked directly under your shoulders. Keep your body in a straight line from head to heels. Engage your core by pulling your belly button towards your spine.
2. Hold strong: Maintain the position for as long as possible, aiming for 30 seconds to 1 minute initially. Breathe normally throughout.
3. Modifications: If full planks are challenging, start with knee planks, placing your knees on the ground for support.

Remember:

• Form is key: Focus on keeping your body straight, core engaged, and glutes tight. Don't let your hips sag or back arch.
• Progress gradually: Increase the holding time as you get stronger. Aim for 3 sets of 30-60 seconds eventually.
• Engage your core: Imagine pulling your belly button towards your spine for maximum core activation.
• Breathe: Don't hold your breath! Breathe naturally throughout the plank.

Also read: Take the Stairs Day: 10 Health Benefits of Stair Climbing

Jumping jacks

Jumping jacks may seem like a childish throwback, but don't be fooled! This dynamic exercise packs a serious cardio punch, delivering both fun and fitness benefits:

Benefits:

• Cardio champion: Jumping jacks get your heart rate soaring, improving cardiovascular health and overall fitness. Regular practice strengthens your heart and lungs, leading to better stamina and endurance.
• Calorie crusher: This dynamic movement burns calories efficiently, aiding in weight management and boosting your metabolism. So, if you're looking to shed some pounds or maintain a healthy weight, jump right in!
• Full-body fitness: Don't let the jumping fool you! Jumping jacks engage major muscle groups throughout your body, including your legs, arms, and core. They work your quads, hamstrings, glutes, shoulders, and abs, giving you a well-rounded workout.

How to do it:

1. Feet Together: Begin standing with your feet together and arms at your sides.
2. Explosive Jump: Jump explosively, spreading your legs hip-width apart and raising your arms overhead. Clap your hands together if you wish.
3. Land Softly: Land softly on the balls of your feet and immediately jump again, returning to the starting position.
4. Repeat: Keep the rhythm going, performing as many jumps as you can comfortably manage.

Remember:

• Form matters: Jump with your knees slightly bent and core engaged. Avoid hunching your back or landing on your heels.
• Modify for comfort: If full jumps are challenging, start with jumping jacks with knee lifts or lower arm claps.
• Listen to your body: Take breaks when needed and gradually increase the number of jumps and sets as you get stronger.
• Warm up and cool down: Don't forget to warm up with light cardio and stretches before jumping, and cool down with gentle stretches afterwards.

Also read: Beginner's Guide: 10 Best Yoga Poses and Exercises

Sit-ups

While sit-ups have been traditionally used for strengthening the core, they come with potential risks and are not always the best option. Let's explore the exercise and some safer alternatives:

Concerns with sit-ups:

• Stress on the spine: Sit-ups can put excessive strain on the lower back, potentially leading to pain or injury, especially if done with improper form.
• Limited core engagement: The movement primarily targets the upper abs, neglecting other important core muscles like the obliques and lower abs.
• Alternatives available: Safer and more effective exercises exist for core strengthening.

Safer core exercises:

1. Plank variations: These engage the entire core without straining the spine. Try high plank, side plank, and forearm plank variations.
2. Dead bugs: These stabilize the spine while activating core muscles. Lie on your back, extend arms and legs towards the ceiling, then slowly lower one arm and leg at a time without letting your back arch.
3. Hollow body hold: This strengthens the deep core muscles. Lie on your back with arms and legs raised slightly off the ground, engaging your core to maintain a slight arch in your back.

Benefits of alternative exercises:

• Reduced risk of injury: These exercises are gentler on the spine, making them safer for all fitness levels.
• More comprehensive core activation: They engage a wider range of core muscles, leading to a stronger and more balanced core.
• Greater functionality: These exercises translate well to everyday movements and athletic performance.

Remember:

• Consult a healthcare professional before starting any new exercise program.
• Listen to your body and avoid exercises that cause pain.
• Focus on proper form and core engagement over speed or repetitions.
• Explore alternative exercises for safer and more effective core strengthening.

Burpees

Burpees are fitness royalty, combining a squat, push-up, and jump for a full-body blast. Burpees help you build strength and endurance, burn calories and attain a slim figure. Let's delve into the burpee world:

Benefits:

• Full-body fitness: Burpees engage major muscle groups from head to toe, including your legs, core, chest, shoulders, and arms. They deliver a comprehensive workout, building strength, power, and endurance.
• Cardio champion: This high-intensity exercise gets your heart rate soaring, improving cardiovascular health and burning calories effectively. It's a potent fat-burner for those seeking weight management or boosting metabolism.
• Functional fitness: Burpees mimic everyday movements like jumping and squatting, making them surprisingly functional for daily activities and improving overall fitness.

How to do it:

1. Squat down: Start standing, then lower into a squat with your hands flat on the ground in front of you.
2. Kick back: Kick your feet back explosively, transitioning into a high plank position with your body forming a straight line.
3. Push-up power: Perform a proper push-up, lowering your chest towards the ground and then pushing back up.
4. Jump up: Jump your feet back towards your hands, returning to the squat position.
5. Explode up: Jump vertically with your arms reaching overhead.
6. Repeat: Flow through the entire movement smoothly and explosively, but prioritize proper form over speed.

Remember:

• Form is king/queen: Focus on proper technique in each element (squat, plank, push-up, jump) to avoid injury. Don't compromise form for speed.
• Modify as needed: If full burpees are challenging, start with modified versions like squat thrusts, plank transitions, or jumping jacks.
• Listen to your body: Take breaks when needed and gradually increase intensity and volume as you get stronger.
• Warm up and cool down: Don't forget to warm up your muscles before and cool down afterwards to prevent injury.
• Enjoy the journey: Burpees are tough, but they're also rewarding. Celebrate your progress and focus on enjoying the movement!

Fun fat loss exercises at home with Swa:aha (formerly Level SuperMind)

Losing weight isn’t just about restrictive diets and endless cardio. It’s more than that! With a refreshing approach, Swa:aha (formerly Level SuperMind) offers a blend of HIIT, calisthenics, yoga, and strength training to sculpt your body and boost metabolic rate.

Are you a beginner looking to lose weight or start with basic workout at home but missing a sense of direction? If yes, try:

Fatloss series: This 7-day mind muscle workout series consisting of HIIT is designed to help you burn calories, build endurance, and tone muscles by pushing your limits. Remember, weight loss is a journey, not a sprint.

Explore different fitness styles, discover what you enjoy, and build sustainable habits for a healthier, happier you.

Final thoughts

Incorporating these 7 exercises to do every day into your routine can significantly impact your health and fitness, even without access to a gym. By gymming at home, you can achieve a slim figure, improve your overall health, bring in positivity and find a workout routine that fits into your schedule.