I made up a list of easy exercises to do at home. These exercises could be a basis for a simple at-home workout routine.
My list of easy exercises consists mostly of bodyweight exercises that either require no equipment or dumbbells.
I included several compound movements because they give you more results in a shorter time frame. Besides, compound movements are more fun to do than boring isolation movments like biceps curls, leg raises or sit ups.
There are reasons I picked these exercises and left some out.
- I chose dead bugs instead of planks because even planks can be troublesome for people who suffer from neck and shoulder pains like me. If you have no problem doing planks there is of course no reason why you couldn’t replace dead bugs with planks (and don’t forget those side planks).
- On the other hand I let push ups stay on the list because they are good for building both upper body strength and core stability. I’m talking about wall or incline push ups here, not prone push ups. I’m STILL doing incline push ups myself, using my desk as a support. I have no idea when I’m going to reach the holy grail: military push ups.
- I chose side lunges and split squats rather than regular lunges, because I think lunges can be hard for people who have knee issues like me. I can do lunges, but if I think there is even a remote possibility that I can twist my left knee doing them, I just skip them.
If you’re a beginner exerciser you can do the exercises using your bodyweight only, but when you get fitter and stronger you can easily make these exercises more demanding by adding dumbbells or increasing dumbbell weight. For warm up, you could do 5 to 10 minutes of simple movements like hop scotches, jump roping, jumping jacks, beginner burpees, brisk walk etc.
I think my list of easy exercises is a pretty good fit for most people except advanced exercisers and people who have been sedentary and unfit for a long time.
For example, I wouldn’t put my 66-year old mom through these exercises because she has lost much of her muscular fitness during the last five years. (On the other hand, fit 60-year-olds would probably find these exercises easy to do).
I couldn’t force my plump and frumpy self to record videos, so I searched YouTube for suitable demonstrations. 🙂 Below is my list of the exercises with links to YouTube videos. Some of the videos have pretty good explanations,
Nine Easy Exercises to Do at Home
- Wood choppers (total body)
- Body-weight squat (lower body)
- Dead bug (core)
- Superman (core)
- Wall or incline push ups (core, upper body)
- Split squats (lower body)
- Side lunges (lower body)
- Dumbbell row (upper body, core)
- Calf raises (lower body)
I added one “bonus” move: side lunge with wood chop. 🙂
If you’re interested in exercise tips, check the following post too.