Best Home Exercises for a Healthy Body

Side Lying Hip Lift Exercise

It is considered one of the important exercises that aim to strengthen the muscles of the buttocks and sides and improve the body’s balance.

To perform this exercise, you should lie on your right side on the floor, with your right hand under your head to support it. Then place your left hand on your hip.

Bend your right leg slightly for better stability, and keep your left leg straight.

If possible, place your back and heels against a wall, keeping your body straight and not leaning forward or backward.

Before starting the exercise, raise your left leg so that it is 30-40 cm off the ground.

From this position, the exercise begins by raising your left leg an additional 15 cm upwards.

Slowly lower your leg without letting it relax completely.

Aim to repeat the exercise 8 to 12 times.

• Back kick exercise

It is considered one of the easy home exercises that mainly targets the buttock muscles, and it can be performed by following these steps:

Start on all fours, with your hands directly under your shoulders and your knees under your hips. Try to keep your back flat, your neck neutral, and your abdominal muscles tight to maintain balance.

Raise your left leg slightly, then extend it back and up, with the heel pointing toward the ceiling, then slowly return to the starting position and repeat the exercise 8 to 12 times.

• Squat exercise

Squats are one of the effective exercises to strengthen the buttocks and thigh muscles, and can be performed by following these steps:

Stand with your feet shoulder-width apart and your knees slightly bent. Slowly lower yourself into a sitting position, keeping your back straight, then return to the original position.

• Bridge exercise

This exercise strengthens the glutes and lower body muscles and can be performed in this way: Lie on your back with your knees bent and your feet flat on the floor, lift your hips off the floor by squeezing your glutes, then slowly return to the original position.

Home exercises to lose weight in the waist

British health officials recently warned of the dangers of an increased waist circumference and its association with higher death rates from metabolic syndrome diseases. Doctors suggested measuring the waist-to-height ratio as a better indicator of the health risks that can be caused by high levels of fat in that area of the body.

Simple home exercises can play an important role in getting rid of waist fat, along with changes in the nature of a person's diet.

Among the most important home exercises known to get rid of waist fat are:

• Side plank exercise

The side plank exercise is an effective exercise for strengthening and tightening the waist muscles. It also helps strengthen the abdominal muscles, especially the oblique muscles, which enhances stability and flexibility in the trunk area.

To perform the side plank exercise, you should lie on your side on the floor, then place your right elbow directly under your shoulder, and keep your legs extended and stacked on top of each other.

Place your left hand on your hip or leave it extended above your head for balance.

Start by lifting your hips off the floor, keeping your body straight and your abs and hips tight to maintain balance. Try to hold this position for thirty seconds or longer if you can, then slowly return to the floor and repeat on the other side.

• Russian twist exercise

This exercise strengthens the abdominal and waist muscles and greatly improves body balance. It can be performed in this way:

Sit with your knees bent and your feet slightly off the floor, clasping your hands together in front of your chest. Twist your upper body to the right, then to the left, alternating.

• bike exercise

One of the easy and simple home exercises that strengthens the abdominal and waist muscles, and it can be performed in this way:

Lie on your back with your shoulders slightly raised off the floor. Move your legs in a circular motion as if you were riding a bicycle. Try to touch your right elbow to your left knee and vice versa.

(The Middle East)