HOW TO GET MORE EXERCISE WITHOUT GOING TO THE GYM.

 Tricks for staying fit without leaving home.

With our busy schedules, it can be tough to find time to go to the gym. But that doesn’t mean you have to give up on being active and your fitness goals.

CARDIO EXERCISES YOU CAN DO AT HOME

Bodyweight squats exercises that get your heart rate up.

Bodyweight squats.

"Bodyweight squats are a simple exercise that anyone can do at home. They work your glutes, quadriceps, and hamstrings. Start by standing with your feet hip-width apart. Keep your chest up and your abs engaged. Lower your body by bending your knees and pushing your hips back. Your thighs should be parallel to the floor when you reach the bottom of the squat. Pause for a moment, then push back up to the starting position.
Set a timer for 10 minutes and try to do as many repetitions of each exercise as you can before the timer goes off. Then, rest for a minute and repeat for a total of 3 sets.

Planks .

"Planks are a great core exercise that can be done anywhere, even while you're watching TV. Start by getting into a push-up position, with your hands and toes on the floor. Keep your body in a straight line from your head to your heels. Hold this position for as long as you can, focusing on keeping your core muscles engaged. When you're ready to finish, lower yourself to the floor and rest for a minute before repeating.

Triceps dips.

Exercises that target your core muscles.

"Triceps dips are a simple exercise that you can do using just your body weight. Start by sitting on the edge of a chair or bench, with your hands on either side of your hips. Slide your bottom forward, off the chair or bench, so your weight is supported by your arms. Lower yourself down until your elbows are at a 90-degree angle. Then, push back up to the starting position. Repeat for 10-15 repetitions. Keep your back straight and your core engaged to get the most benefit from this exercise.

Bicycle crunch.

"Bicycle crunches are a great way to target your abs, obliques, and hip flexors. Start by lying on your back, with your legs bent and your hands behind your head. Bring your right elbow towards your left knee, while straightening your right leg. Then, switch sides so your left elbow is towards your right knee. Continue alternating sides, as if you're pedaling a bicycle. Do 10-15 repetitions, focusing on using your core muscles to move your legs, rather than your arms.

Squats and lunges to tone your legs.

Both squats and lunges are excellent exercises for toning your legs.

"For squats, start with your feet hip-width apart and your hands on your hips. Bend your knees and lower yourself down until your thighs are parallel to the floor. Pause, then push back up to the starting position. Keep your back straight and core engaged. For lunges, start in a standing position with your feet hip-width apart. Step forward with one leg, bending your front knee to 90 degrees. Then, push back to the starting position. Alternate legs, for 10-15 repetitions on each side.

Stretching to improve flexibility and reduce stress.

A great stretching exercise for your entire body is the child's pose.
"To do the child's pose, start on your hands and knees. Then, sit back on your heels and bring your forehead to the floor. Your arms can be extended in front of you, or resting by your sides. Hold this position for 10-30 seconds, and focus on breathing deeply. This pose stretches your back, hips, and legs, and it can also help to calm your mind and reduce stresse.
That's great, and now we can move on to the cool down portion of your workout.
"To cool down after your workout, start with some slow and deep breaths to help your body recover. Then, try some gentle stretches for your neck, shoulders, and arms. Finally, finish with a seated forward fold to stretch your back and legs. Hold each stretch for 10-20 seconds, and focus on taking deep breaths as you stretch. This will help your body recover and reduce any post-workout soreness.

it's time to focus on recovery and nutrition.

"After a workout, it's important to replenish your body with water and nutritious foods. Start by drinking plenty of water to rehydrate. Then, choose healthy, balanced meals with lean protein, healthy fats, and complex carbs. This will help to refuel your body and aid in recovery.