When you work out at a gym, you do so under the expert eyes of a
trainer who pushes and motivates you to do more. This is perhaps the
only thing that is missing in a home based workout. If you create an
exercise regimen for yourself with expert guidance, there is no reason
home workouts cannot work for you. Here is how you can get in shape at
home. First, invest in a pair of dumb bells and a Swiss ball. Divide
your sets of exercises to deal with your chest, back and shoulders. Move
on to your hamstring, your behind, the quads, then core and finally
your arms.
One exercise that you can use is the stacked feet push-up. Get into your regular push up position, but stack on foot over with the other with the toes of one resting on the heel of the other. Do your set of push-ups this way. Next get your Swiss ball in place and lie face forward on it. Pick up a dumb bell in each hand and hold your arms out straight. Turn your palms in to face each other. Keep your hands raised at a 30 degree angle and lift them till they line up with your body. Hold for a while and then slowly come back to position.
Another great exercise is to grab a dumb bell in each hand and hold it away from you at arm's length. Place your arms at right angles to each other but bring them into this position slowly and then hold for a while. Do these with both your arms at one go. This is called the lateral raise and can work wonders for your body.
You can use your swiss ball for this next exercise. Lie down on your back and put your heels up on the swill ball with your toes pointing out. Put your arms out on either side of you with your palms facing up. With your heels pull the ball closer to you, as much as you can. Make sure that your hips continue to be aligned with your body. Hold this only for a second or two and then roll out the ball till it is back in a straight line. Bring your hips back to the floor.
These are simple exercises which you can include in your home workout. Of course you need to change your sets of exercises regularly to prevent monotony and the exercises becoming too simple.
One exercise that you can use is the stacked feet push-up. Get into your regular push up position, but stack on foot over with the other with the toes of one resting on the heel of the other. Do your set of push-ups this way. Next get your Swiss ball in place and lie face forward on it. Pick up a dumb bell in each hand and hold your arms out straight. Turn your palms in to face each other. Keep your hands raised at a 30 degree angle and lift them till they line up with your body. Hold for a while and then slowly come back to position.
Another great exercise is to grab a dumb bell in each hand and hold it away from you at arm's length. Place your arms at right angles to each other but bring them into this position slowly and then hold for a while. Do these with both your arms at one go. This is called the lateral raise and can work wonders for your body.
You can use your swiss ball for this next exercise. Lie down on your back and put your heels up on the swill ball with your toes pointing out. Put your arms out on either side of you with your palms facing up. With your heels pull the ball closer to you, as much as you can. Make sure that your hips continue to be aligned with your body. Hold this only for a second or two and then roll out the ball till it is back in a straight line. Bring your hips back to the floor.
These are simple exercises which you can include in your home workout. Of course you need to change your sets of exercises regularly to prevent monotony and the exercises becoming too simple.
Joshua "Coach" Kozak has been a fixture in the world of health and fitness for over 10 years. My favorite website for workouts and the best home workouts online
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