It isn’t always possible to hit the gym. Luckily, exercising in your home can be just as fun and effective. It also saves membership fees and time you would have spent in traffic driving to the gym. Here is a list of 8 in-home exercises that actually work.
Stand on the treadmill with your feet hip-width apart. Set the speed for the treadmill at 3 miles per hour and give a step forward with your right leg. Lower your body until your both your legs are bent to an angle of 90 degrees. As you rise up, step forward with your left leg and bend them again to 90 degrees. Keep your hands together at your chest while doing this exercise. Doing this exercise with an incline treadmill will exercise your glutes.
Get into the plank position with your forearms on the floor, elbows underneath your shoulders and your legs straight. Place your right palm on the floor with your elbow pointing outward and then do the same with your left. Straighten your arms until you are in the push-up position. Next, bend your right arm and lower your right-hand side until your forearms are on the floor again before doing the same with your left arm. Repeat this exercise again, this time leading with your left arm.
Set the treadmill speed for 1 mile per hour. Get behind the treadmill and form a planking position with your hands on the sides. Make sure that your body forms a straight line. Start ‘walking’ with your hands on the treadmill.
Switch the treadmill off and stand on the belt. Put your hands on the top of the handles and lower your body until your hands are level with your chest and your elbows bent. Do incline push-ups while keeping your body straight and your elbows close to your body.
Start by walking backward on the treadmill at a speed of 3 miles per hour. Once you are comfortable with walking backward, continue to do so but bring your knees up to your chest. Hold on to the treadmill railings so you don’t fall.
Switch off the treadmill and hold on the side railings. Take your weight off your feet and lower your body with your arms until your arms are bent. Then, rise until your arms are straight again. This is one rep.
Turn your body sideways on the belt and do a sideways shuffle on a belt the moves at around 4 to 6 miles per hour. Walk sideways like that for 1 minute before turning to the other side. This will exercise your calves, hamstring, quads, hip flexors, and glutes.
Running and walking
When you are running or walking on a treadmill, make sure that you incline it, but don’t make it too steep as this may lead to calf injuries. Stay upright. You don’t have to lean forward like on a road because the treadmill pulls your lower body forward. Listen to music while you are running on the treadmill. This can combat boredom and keep your running for longer. Stay hydrated and don’t look down. When you are hunched over, it can compromise your running for and cause neck and back pain. When you are done, do a walk to allow your heart rate to go down.