Top 7 Fitness Techniques | No Gym – Full Body Workout At Home | Get Body in Shape

Burn Your Body Fat – Get Aligned Body just by doing the workout at home.

“Body Workout” referred to an exercise of Whole-body in which every muscle of the body holds some pressure mainly called Muscles' Contraction. In a full-body workout, every major muscle/tissue of the body e.g Chest, Abs, Arms, and Hamstrings, etc. engage to pull weight. This allows the body to gain “Maximal Muscles Contraction” with the goal to get the body in proper shape.

But the question is:

Is it necessary to go Gym for 2 to 3 hours daily to get Proper Body Shape?

The answer is No! You can easily transform your Body into Good Shape just by doing 10 special Fitness Techniques at your Home. However, to get the maximum benefits from the Body workout at home, you need to adequately target all the major muscles in such a balanced manner that the Muscle could Grow and Strengthen proportionately.

Although, Home Workout is quite easy and worthy; the same as a workout at Gym, but you could get better results only when, you give your best effort regularly. So you just need to give 2 hours to your body and to follow these fitness techniques on a regular basis.

1. Supermans Exercise:

“SUPERMANS” is considered as one of the best exercises of your Upper and Lower Body. This exercise strengthens the Upper and Lower Muscles and helps to alleviate back pain, but if done regularly.

Difficulty:                   “Normal”

Targeted Muscles:    “Upper Back” “Lower Back” “Glutes” “Shoulders”                                                          “Hamstrings”

Starting Position:

“Lie down on your Stomach flat on the mat. Extend your Arms and Legs Straight. Be relax and align your head with the spine”

2. Planks | Front Plank & Side Plank:

“Plank” is a simple and effective body workout technique, which does not require any equipment and can be performed anywhere and anytime.

Difficulty:                   “Normal”

Targeted Muscles:    “Abs” “Lower Back” “Glutes” “Shoulders”

Starting Position:

“Sit to the ground on your knees, adjust yourself in the crawling position on your knees and hands, and bend your elbows on the ground directly underneath your shoulders”

Side Plank |Starting Position:      

Lie down on your left side and lift your upper body on the left elbow. Make it sure that your elbow should be aligned vertically the same as your shoulder. Put your right hand on your hips and then lift your hips up by pushing with the elbow.

3. Cobra Exercise:

“Cobra Pose” is a simple exercise that helps to stretch the abdominal muscles and strengthen the lower back muscles; if done properly.

Difficulty:                   “Easy”

Targeted Muscles:    “Abs” “Triceps” “Lower Back” “Upper Back” “Chest”                                                    “Shoulders”

Starting Position:      

Start lying on the ground straight and bend your elbows right in contact with your chest. Extend your ankles (toes point away from the body) as shown in the video. Then exhale and press your hips into the mat or floor gently and pull your chest away from the floor while keeping your hips stable.

4. Push-Ups:

“Push-Ups” is a most common but more effective traditional exercise of workout routine that helps to build upper body strength. The major target areas of body covered in Push-ups are Triceps, Pectoral Muscles, and Shoulders.

Difficulty:                   “Easy”

Targeted Muscles:    “Abs” “Triceps” “Upper Back” “Chest” “Shoulders”

Starting Position:      

Kneel on the floor and bring your feet together (Properly aligned) behind you. The aligned the position is “Put your hands on the floor, straighten your arms and adjust your the position is a way that your shoulders and hands are vertically aligned. Engage your glutes, brace your core, and tense your legs to make your body rigid”.

Take your body toward the floor by bending at elbows. Your head and shoulders should move forwards of your hands as you get closer to the floor. Then push your hands in the opposite direction to pull your body away from the floor; meanwhile you should feel pressure on your triceps, shoulders, and chest.

5. Crunches:

“Crunch” is a classic exercise for the Core. It specifically trains the abdominal muscles of the body, which are part of the Core. The core consists not only of the Abs but it also includes the oblique muscles on the sides of the Trunk, in the Pelvis, Lower Back, and Hips.

Difficulty:                   “Medium”

Targeted Muscles:    “Abs”

Starting Position:      

Start with lying on the floor straight and bring your hands up by the ears and take your elbows wideout. Then bend your knees with the angle of 90 degrees at your central point (Hips) and then elevate your feet off the floor right in the direction of your knees.
Keep your Lower back pressed down on the floor, elevate your chin toward your chest, hold your belly down to the floor.

6. Glute Bridge:

“Glute Bridge”; is one of the challenging, but versatile and effective exercises. It’s an excellent addition to any workout routine, regardless of the age and physical fitness level. This workout move targets the back of your legs, Abs, and Butts.

Difficulty:                   “Medium”

Targeted Muscles:    “Abs” ”Lower Back” “Glutes” “Hamstrings” “Butt”

Starting Position:      

Start with lying on the floor straight and keep your arms flat on the floor alongside your body. Then bend your knees but the feet should lie on the floor under the knees near your Glute. Pull your belly button into your spine, and tense your glutes and hamstrings to lift your hips up as far as you can.

7. Burpees:

“Burpees” is a modern workout and considered as one of the little bit hardest exercises. This means they use your body weight for resistance. In this exercise, the ultimate focus is on a full-body workout that aims to claim muscle strength and endurance in both the “Lower and Upper Body”.

Difficulty:                   “Hard”

Targeted Muscles:    “Abs” ”Lower Back” “Glutes” “Hamstrings” “Butt” “Triceps”           “Upper Back” “Shoulders” “Chest” “Calves” “Quadriceps”

Starting Position:      

Start by standing upright on your feet, shoulder-width apart, and your arms down at your sides. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position. Do a pushup. Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary. Stand up straight, bringing your arms above your head and jump.

Exercise	Rounds	Reps per Round	Time per Round	Calories Burns
Supermans	3	10	-	100-120 Kcal
Plank	3	-	20 Seconds	120-150 Kcal
Cobra Pose	2	-	20 Seconds	120-130 Kcal
Push-Ups	3	10	-	150-160 Kcal
Crunches	2	12	-	150 Kcal
Glute Bridge	3	12	-	100-120 Kcal
Burpees	2	10	-	160-180 Kcal

Note:

If you feel any type of difficulty or excessive pain in any part of the body while doing these exercises at Home, then please stop the workout and consult a physician or a doctor as soon as possible.