Whether you’re cooped up at home, working from home or you simply need to get fitter, there are a great number of home exercises to help you lose weight. What’s even better is you can save money on gym memberships with a well-thought-out home exercise schedule.
All it takes is having the right home exercise equipment. Let’s go through the popular at home exercises that will slot easily into your daily timetable.
Bungee cord exercises
One of the most versatile and easy-to-get-your-hands-on exercise equipment you can use at home is the bungee cord! With a simple, elastic and stretchy fabric – that is of high quality and able to be pulled taut – you can plan in a whole range of home exercises, even ones you can do whilst multitasking.
Squats are a great home exercise to do that work your entire body. Adding in a bungee cord, you can further strengthen the muscles in the arms, stomach, back, legs and more.
You just need a long enough bungee cord that can stretch the length of your whole body and above, as you’ll be using it to stretch your arms fully above your head. You can tie a few together and knot them to get the required length.
To start, place your feet shoulder-width apart and stand on the cord with your hands gripping the top of the cord. Each hand should be holding the cord in line with your shoulders. Then, lower into a squat position, keeping your head and chest upright. The cord should be over your shoulders as you lower into the position, where you keep it in place by bending your elbows. Then, from the squat position and holding onto the cord over your shoulders still, you should push up into a standing position. You can push yourself further by extending your arms above your head when you come out of the squat, using the bungee cord.
Attach two bungee cords or straps to a secure object, such as a railing or pull-up bar that’s above your head. If you have a door anchor, use it to attach the straps or cords to the top of a doorway. Face the straps or cords standing up and hold both ends in each hand. Begin with your arms extended over your head with palms facing each other and then step back from the anchor or bar until you feel a good-enough tension. Then, pull your shoulder blades down together, bending your elbows and pulling the straps or cords down and past your sides. This exercise is good for your rhomboids, the rectangular-shaped muscles in your upper back.
Another good exercise to strengthen your back is with rows using a bungee cord. You simply just need to clip one end of the cord to a hook on the wall or tie it around an object, like a post or pole, keeping it securely in place. The other end connects to a handle, where you’ll hold it with both hands.
Put your arms out straight in front of you and walk backwards away from the wall or post until you feel good tension and tautness. Then, pull the handle and bungee cord to your ribcage, whilst you flex your elbows. Make sure you hold your arms to your sides and keep wrists straight. To complete a row, you need to straighten out your arms again in front of you.
The glute bridge
Bungee straps are great for this home exercise. Tie them together either by using the hooks, or by knotting, so it can stretch around your thighs and legs when spaced apart. Place the tied/looped bungee strap around your legs, just above your knees whilst laid back on the floor (an exercise mat will be handy).
Lift and bend your knees at around 90 degrees with your feet flat on the ground. Make sure your arms are stretched and slightly spaced on either side of your body and laid flat on the ground with palms facing up. Then, lift your hips off the ground to form a straight diagonal line from your shoulders to your knees keeping your knees up bent in place. Slowly, lower your body back down again and repeat this exercise for around 10 to 15 minutes to give your glute a good workout.
This exercise works on the muscles in your hips, thighs and calves. Bungee straps also work great for this. You’ll need two looped straps for this one. Tie one looped strap around your legs, just above your knees and the other around your ankles with feet spaced shoulder-width apart. Crouch into a half-squat position and take a small step to one side, whilst maintaining tension in the straps as you move. Do around ten steps to the right and then switch direction. As you take each step, you should feel the tension. Depending on your difficulty level or where you are in your fitness stage, you can increase the number of steps each time between short breaks.
Need some home exercises for the chest? The ‘flye’ is a brilliant one. Use a looped bungee cord that can stretch to the width of both your arms when they are stretched out on both sides of your body.
To do this exercise, hold the bungee cord around your back, in line with your arms stretching out on both sides of your body. Next, bring your hands together in front of you – making sure to keep your arms linear and elbows up. Feel the strain whilst you repeat this exercise for around 10 minutes to get a good chest workout.
If you need to strengthen and tone your arms, the bicep curl is a perfect exercise. Using a long bungee cord that is tied at both ends, all you have to do is stand with both your feet apart on the tied bungee cord (around shoulder-width apart), then tightly grip the top of the cord with one hand with your palm facing upwards. You should be forming a triangle with both your feet acting as the base corners and your hand grasping the top corner to pull.
Lift your arm gradually, bending at the elbow, until it reaches your shoulder; you should feel the strain thanks to the bungee cord. If you don’t feel a good strain, adjust your cord appropriately. A good arm workout like this, lasting around 15 minutes, is a great way to tone those biceps. Take turns on both arms and try to get the sessions in daily if you want to see results quicker.
Working out at home has never been easier. And with highly durable bungee materials, you can fit in so many great exercises whilst you get on with your daily tasks at home. Want to discuss some bungee options? Get in touch today.