Best exercises to do at home for men and women 2024

Getting started on your fitness journey should never be a daunting process. Many people get confused and don’t know which exercises to choose from which ends up discouraging them from continuing on their journey. For both men and women, there are several exercises you can do at home which have the best bang for your buck. Here are the best exercises to do at home in 2022 to kick start your fitness journey. 

Squats:

It’s no secret that squats are stable in every workout routine. The reason for that is because they simply work. They’re excellent for developing the lower body as well as working on your stability. You can use some form of resistance such as resistance bands or weights, but you can always do these bodyweight only and they work like a charm. Stand with your feet shoulder-width apart and sit your hips back and down until your reach the maximum that your flexibility allows for.

You can do around 10 to 20 reps for 3 to five sets and add a pause at the bottom to make them more challenging. There are other variations you can choose from such as single-leg squats, air squats, or jump squats.

Deadlifts:

You can’t go wrong with some deadlifts in your workout routine. They are some of the most basic movement patterns you have to train for in order to maintain strength and stability in your core. Just like the squat, you can use a lot of variations and some form of resistance to make it more challenging.

To perform the deadlift at home, stand with your feet shoulder-width apart and toes pointed slightly outward. Bend at the hips as if you’re reaching for your feet and come back up. This may be too easy which is why you can spice it up by doing single leg deadlifts or doing them with resistance bands.

Pushups:

Keep it simple and basic. You can’t go wrong with the all-time classic push-ups. They’re an excellent upper body exercise that can develop your shoulder, arms, and chest. There are several variations for push-ups that depend on your fitness level. Pike push-ups, decline push-ups, and single-arm push-ups are all advanced variations. If you’re still at the beginning of your fitness journey, you can do knee push-ups or incline pushups to build your base.

To perform the basic push-up, place your hands on the ground slightly outside shoulder width. With only the toes and hands in contact with the ground, maintain a neutral straight spine and slowly descend with your elbows tucked to your sides. Come back up to the top once your chest touches the floor.

Planks:

Another great staple for the best exercises to do at home is planks. They’re great for developing a strong and strong core. These are isometric exercises which means that they’re going to be measured by the time under tension rather than reps.

To perform planks, place your toes on the ground as well as your forearm to make an L shape with your upper arm. Your entire body should be straight and rigid as you hold this position for as long as you can. Anywhere from 30 seconds to two minutes would be excellent. Do not raise your butt up and keep your eyes on the ground.

Pull-ups:

Any best exercises to do at home program should have some form of vertical pull. Pull-ups are an excellent option since it completes this list of the best exercises to do at home. It works your back, biceps, shoulders, forearms, and core.

The pull-up may be considered a tough exercise for some. However, there are some variations you can do if you’re a beginner. The first option is to use a resistance band for assisted pull-ups. Place a resistance band on the pull-up bar and make a knot. Place your feet on top of the band so that it counteracts your body weight when going up. The more advanced you are the lighter of a resistance band you’re going to choose.

To perform the basic pull-up, take a grip on the bar slightly outside shoulder-width apart. Keep your elbows infront of you and pull yourself up until your chin reaches the bar and then slowly descend all the way down.