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6 Explosive Home Workouts To Hit Every Muscle

Kredy
Feature on a Yoga Session

You do not need to hit the gym to stay fit and strengthen your body. Of course, you will have access to all the fitness equipment in the gym that helps to activate the target muscle group with greater precision. However, you could do the same in the comfort of your home with minimal equipment effective workout tips. Most of the home exercises focus on utilising your bodyweight for resistance. Nevertheless, you could increase the workout challenge by including a couple of simple tools into the training program.

Even if it is a home exercise, always remember to have a proper warm-up session before starting the training program to flex the body and improve blood circulation to the target muscle group.

Let us dive in deeper and look closer at the six explosive workouts that you could perform in the comfort of your home for a full-body workout.


#1 Squat

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The squat is a full-body exercise that activates the muscles in the back, thighs, hips and the glutes. Moreover, it is very effective in improving the core and strengthening the lower body.

Instructions:

Step 1: Stand straight with feet planted slightly wider than the distance between the shoulders. Extend your arms forward until they are fully extended and parallel to the floor.

Step 2: Keeping a straight torso, lower yourself by bending the knees and pushing the hips backwards. Lower yourself until the hips are slightly lower than the knees.

Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: You could also perform this exercise while holding a kettlebell for added resistance and improved customisability.


#2 Push-Up

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The push-up is a beginner-level exercise that not only targets the pectoral muscles but also works on the shoulders, biceps, core and the forearms.

Instructions:

Step 1: Lie on the floor in a prone position and place your palms slightly wider than the width of the shoulders. Rest your body weight on the palms and the toes.

Step 2: Gradually raise your body until the arms are fully extended and perpendicular to the floor. The body should make an acute angle with the floor at the position.

Step 3: Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tips: Perform this exercise with a weighted vest for improved resistance. Try a wider and a narrower grip to target different muscle groups in the chest.

Next up: Forward Lunge

#3 Forward Lunge

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Lunges target the hips and glutes along with activating the quads and hamstrings in the thighs. The exercise is ideal for even beginners and casual trainers, thanks to its simple motion.

Instructions:

Step 1: Stand straight with feet positioned hip-width apart. Hold the hips with your hands or place the hands on the side such that they are parallel to the body.

Step 2: Take a step forward using your left leg. Bend both the knees such that the right knee touches the floor and the left thigh is parallel to the floor.

Step 3: Hold for a moment and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tips: Perform this exercise while holding dumbbells for variable resistance. Avoid taking a large step as it could force you to lose your balance.

Next up: Straight Arm Side Plank

#4 Straight Arm Side Plank

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The straight arm side plank is an advanced variation of the plank that targets the obliques with increased accuracy. Additionally, it is a very effective exercise to improve the overall balance of the body.

Instructions:

Step 1: Stack your body on the floor by placing your legs on top of each other. Position the left arm such that the body is resting on the elbow and the side of the feet.

Step 2: Fully extend your left arm until it is almost perpendicular to the floor. Simultaneously raise your right arm such that it is perpendicular to the body.

Step 3: Hold the position for 30 seconds and perform the same motion on the other side.

Repeat the exercise for the recommended number of repetitions.

Important tip: You could perform this exercise while holding small weights for a higher level of difficulty and improved resistance.

Next up: Triceps Dips

#5 Triceps Dips

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Apart from targetting the triceps, this exercise activates the shoulders, lats, and the pectoral muscles for a complete upper body workout.

Instructions:

Step 1: Grip the edge of a bench or a chair from the back while extending your legs such that the body rests on the heels. The hips should not be resting on the floor during the initial position of the exercise. Ensure that there is sufficient leverage on the chair or the bench to avoid tipping it over.

Step 2: Lower yourself by bending your elbows until the hips almost touch the floor.

Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Place your feet on another chair or bench for a more challenging variation of the exercise.

Next up: Crunches

#6 Crunches

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Dubbed as the most popular exercise, crunches are wonderful for strengthening the core and toning the obliques.

Instructions:

Step 1: Lie on the floor in a supine position and place your hands behind the head without interlocking the fingers. Bend your knees such that they form an 'inverted-V' with the floor while ensuring that your feet are completely rested on the ground.

Step 2: Slowly lift your upper body without raising the hips until the shoulders are above the chest.

Step 3: Hold the contraction for a second and return to the initial position. Ensure that you complete the rep in a controlled motion for maximum efficiency.

Repeat the exercise for the recommended number of repetitions.

Important tip: Perform advanced variations of the crunch such as the bicycle curch or reverse crunch for an added challenge and improved resistance.

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Edited by Kishan Prasad
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