The best exercises to do at home
Here are some of the best, most useful exercises that can be done at home and are supported by scientific studies:
Bodyweight Squats: Bodyweight squats are an excellent exercise to strengthen the legs, glutes, and core muscles. According to a study published in the Journal of Strength and Conditioning Research, bodyweight squats activate the same muscle groups as barbell squats and are an effective exercise for improving lower body strength.
Push-Ups: Push-ups are a classic exercise that can be done anywhere and are a great way to improve upper body strength. According to a study published in the Journal of Strength and Conditioning Research, push-ups activate multiple muscle groups in the chest, shoulders, and triceps and are an effective exercise for improving upper body strength and endurance.
Plank: The plank is a core-strengthening exercise that can be done without any equipment. According to a study published in the Journal of Strength and Conditioning Research, the plank is an effective exercise for improving core stability and reducing the risk of lower back pain.
Burpees: Burpees are a full-body exercise that can improve cardiovascular endurance, strength, and power. According to a study published in the Journal of Strength and Conditioning Research, burpees are an effective exercise for improving cardiorespiratory fitness and overall strength.
Lunges: Lunges are a great exercise for strengthening the legs, glutes, and core muscles. According to a study published in the Journal of Sports Science and Medicine, lunges are an effective exercise for improving lower body strength and balance.
Jumping Jacks: Jumping jacks are a simple yet effective exercise that can improve cardiovascular endurance and overall fitness. According to a study published in the Journal of Strength and Conditioning Research, jumping jacks are an effective exercise for improving cardiorespiratory fitness and can be used as part of a high-intensity interval training (HIIT) program.
Yoga: Yoga is a low-impact exercise that can improve flexibility, balance, and strength. According to a study published in the International Journal of Yoga, practicing yoga can improve overall physical fitness, reduce stress, and improve quality of life.
It is important to note that before starting any exercise program, it is recommended to consult with a healthcare professional, especially if you have any medical conditions or injuries.