Without leaving home: 8 effective exercises to get in shape

The most popular weight loss activities include running and jogging on the treadmill. But there are effective ways to exercise at home without the need to buy special equipment, the most important thing to remember is to perform these movements in the right way.

We at Bright Side love working out at home, and we've found some great exercises that can be beneficial and positive for you.

1. Dolphin movement

This move is called a dolphin plank and is good for strengthening your arms, legs, and overall body structure. It also increases bone density and strength.

1. Begin by getting on all fours.

2. Take a lying position mainly on your elbows and toes, so that your body is parallel to the ground. When you breathe gently through your nose.

3. Raise the hips in an inverted V shape.

4. Do this exercise in 3 sessions of 15 movements.

2. Side panel stretch

Side plank stretches are a powerful modification of the forward motion and help improve balance, flexibility, and agility. It is more effective for those trying to lose weight.

1. Take a side-lying position with the left hand on the floor directly below the shoulder. Then raise your body to form a diagonal line from head to heel.

2. Put your right hand behind your head. Rest the right foot on the ground in front of the left foot.

4. Tighten your abdominal muscles and begin to move up and down, pulling the right elbow towards the left knee.

5. Return to the starting position, do the exercise ten times, then switch sides and repeat the process.

3. Hand seated exercise

This is another great exercise that requires no equipment but gives very effective results. It works the triceps muscle, the lower part and the sides of the abdomen.

1. Begin in a seated position on the floor on your hands and knees.

2. Raise your knees about (8 cm) leaving your right hand and left foot on the ground, then try to lift your right foot as well and pass it under you.

3. Raise the left hand passing the right foot. Then return to a seated position on all fours.

5. Repeat the same movement with the second side. Perform the exercise in a session of 3 to 5 repetitions on each side.

4. Side squat movement

Side-by-side squats are the perfect and effective exercise, even at home, to strengthen leg and hip muscles, and lose weight in the lower body.

1. Stand with your feet hip-width apart.

2. Sit in a squat position with your knees bent.

3. Your abdominal muscles should be tight, then take a big step to the side and maintain a squat position.

4. Return to the starting position. Do this exercise for 30 seconds to 1 minute, or repeat it 20 times.

5. The movement of the frog's legs

This exercise will help you develop your glute muscles and will also allow you to strengthen your back and hamstrings.

1. Lie on your stomach and place your forehead on your fists.

2. Bring the heels together so that they touch each other and at the same time the hip area should remain connected to the floor and the spine straight.

3. Bend your knees and raise your heels toward the ceiling. Next, pull your thighs off the ground as far as you can and squeeze your buttocks together.

4. Now slowly lower your thighs making sure your heels are still touching.

5. Do the exercise 10-12 times.

6. Repetitive movement of the bridge

The bridge exercise is a powerful physical exercise for strengthening and relieving lower back pain. In addition, it is effective in strengthening the buttocks appropriately.

1. Begin by lying on your back on the floor with your knees bent.

2. Press the buttocks area and lift it off the floor, until your body is straight from knee to shoulder, and hold this position for 5 seconds, then relax down.

3. Repeat 10 continuous movements, twice.

4. Hold light weights - at stomach level - to increase exercise efficiency.

7. Kick in the ass

This exercise called ass kick will help you improve your balance and strengthen your hip muscles.

1. Begin by sitting on all fours with your knees hip-width apart and your hands under your shoulders.

2. Raise the right leg, keeping the knee bent and the foot flat, while focusing on the hip joints. You can also put an exercise tool in the crease behind your knee to increase the pressure.

3. Return to the starting position. Repeat the exercise 20 times for each leg for 4-5 consecutive sessions.

8. Cobra Pose

Cobra pose provides your body with more flexibility, activates the spinal cord, and strengthens the muscles in the arm, wrist, and shoulder blades.

1. Lie on your stomach, stretch your legs back, while keeping your hands under your shoulders, elbows closer to the body.

2. Firmly press your thighs into the floor.

3. Take a deep breath and begin to lift the chest off the floor, supporting your arms until they are completely straight.

4. Breathe comfortably and keep your body in this position for 15-30 seconds, then return to the floor as you exhale.

Is it difficult for you to do exercises at home? What are some tips that you can motivate yourself to exercise? We hope you will share your thoughts and recommendations with us!