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Seven Home Workout exercises that’ll get you looking like Dwayne Johnson in no time.
Regular exercises are often too difficult to keep up with. We develop a lot of excuses for Why we can’t keep up; most times those excuses are brilliant! We all know the benefits of regular exercise such as immune system boost, reduced risk of heart problems, muscle strengthening etc. But what you may not know is that these sets of exercises can get you looking like Dwayne Johnson if practised regularly. Let’s get straight into it.
1. Jumping Jacks :
Yes! You heard it right, jumping jack. This exercise isn’t strenuous for many and it’s kinda fun too. This simple exercise has a lot of benefits and has been claimed by many top professionals to be the best cardio exercise. It has been proven to increase heart rate and respiration, control and maintain blood pressure and even reduce cholesterol levels within the body, making your body less prone to strokes and heart attacks.
How To Perform Jumping Jacks
- Stability is important when performing jumping jacks. Stand straight with your feet together and hands by your side.
- Jump with your arms raised above your head while setting your feet apart.
- Reverse the movement to the previous position and increase the speed at intervals
jumping jack.
Planks:
I call this ‘rock abs builder exercise’. Unlike the jumping jacks, the plank isn’t easy, but its benefits make it worth the try. This exercise needs only your body weight as a piece of equipment and its result after 7 – 14 days is incredible. There are several benefits of the plank pose that just can’t be ignored. They include:
The plank pose engages all muscles, from neck to leg, evenly distributing the weight of the body. Thereby gradually building up a healthy posture.
- Balance and Coordination:
Planks hold your core muscles, teaching your muscles endurance. This builds muscle stability and body balance.
- Improves Mental Health:
- Exercises generally release endorphins which help to elevate our mood. But, the special thing with planks is how the exercise engages our everyday stress points such as the neck, shoulders, thighs etc.
- Improves Body Alignment and Helps Avoid Illness:
Plank exercise when practised, reduces the risk of back pain, neck and shoulder pain too. This generally reduces the risk of illness related to joints and brings your body to alignment.
You may think I’m out of my mind, but just listen up. The plank pose can also improve flexibility! Strange but true. Interestingly, this very rigid exercise can get you doing headstands and handstands. In Yoga, the plank position is called Kumbhakasana and the side plank or Vasisthasana are essential for flexibility. They help improve the flexibility of the hip and thighs when combined with other poses.
How To Perform Planks
- Lay down in the push-up position with elbows bent 90 degrees, keeping your body weight on your forearms.
- Ensure your body is in a straight line from your head to your feet.
You can start at 60 seconds ( 1 minute) for beginners and extend to 120 seconds( 2 minutes) over time.
Plank.
Cross crunches:
This is also known as cross-body-crunches. This is an exercise that’ll help you build core muscles and tone your oblique muscles. Cross crunches help reduce or manage backache.
How To Perform Cross Crunches
- Lie flat on the floor as you bend your knees.
- Place both of your hands loosely behind your head.
- Bring your right shoulder and elbow across. your body and at the same time, bring up your left knee towards your left shoulder.
- Try touching your knee with the elbow.
- Go back to the previous position and repeat the same process with the left elbow.
Cross crunches.
Squats:
If you’re looking for an exercise that’ll get you better in shape while also strengthening your lower body muscles, then this is just the fit. Squats directly influence the lower muscles such as the buttocks, front and back of the thigh, groin, hip flexors etc. The benefits of squatting include;
- Strengthening of lower body muscles
- boost athletic ability
- crushes calories
- strengthens core muscles etc.
How To Perform Squats
- Start with the hips back with back straight, chest and shoulders up.
- Bend your knees and squat down keeping them in line with your feet.
It is advisable, to begin with, 20-25 squats a day before an increase.
Squats.
Russian Twist:
I Know the question going through your head right now “Is this exercise from Russia?”. Well, the answer isn’t known. But according to research, it was formed by the Soviet Union during the Cold War. You might be thinking right now ” Wait! I didn’t sign up for the military, did I?” No you didn’t, and practising this exercise won’t get you in the military either; but where it’ll take you would be far better if it’s in your interest to build your oblique muscles.
Benefits of The Russian Twist
- Improves body balance and posture.
- Burn calories
- Keeps the body in shape
- Reduces risk of obesity-related disease.
How to Perform Russian twist
- Sit with your torso leaning back at about 45 degrees, knee bent while raising your feet a little bit.
- This will make an imaginary ‘v-shape’ between the upper body and the thighs.
Russian Twist.
High Knees:
All through this article, Have you been thinking about how you’ll lose some fat on the belly? Then this is just for you. This exercise works directly on your inner thighs, outer hip areas and even the belly!
Benefits of High Knees
- Weight loss
- Activation of quadriceps, hamstring, glutes, hip flexors etc
- Improves muscular endurance
- Improves balance and coordination in muscles.
How to Perform High Knees
- Stand straight with feet hip-width apart
- Raise your right knee as high as possible while raising your left arm and vice versa.
- Continue the movement quickly.
High knee.
7. Push-ups:
Push-ups are arguably the most commonly known physical exercise of mankind. This awesome exercise is generally helpful for building body strength.
Benefits of Push-ups
- Build upper body strength
- They can be done anywhere and do not require any exercise.
- Improves shoulder alignment.
How to Perform the Push-up
- Start by kneeling on the floor or exercise mat and bring your feet together behind you. Ensure your body forms a straight line.
- Lower your body keeping your elbows close to your body. Return to the starting position.
Tips for Proper Form During a Push-up Exercise
When performing push-ups. It is necessary to get the correct form. A wrong or unbalanced form can get you having aches all over your body and even lead to bad posture. These are some tips for a healthy form during push-ups:
- Ensure your back is straight and your core engaged.
- Your buttocks should be down
- Your hands should be firmly rooted on the ground/ mat
- Ensure your body isn’t lifted or sagging down.
Push-up.
Pro Tip:
Before you start any workout plan, it is necessary to do a ‘test’ to know how much exercise you could take in a day. It is also advisable to work with an accurate and well defined daily plan to reduce the risk of getting too attached to an exercise thereby making it less challenging.
The Takeaway:
Being like Dwayne Johnson is a fantasy many of us out there have been with and the good news is, it’s possible! All it requires is healthy eating, focus and determination and you’re a few blocks away from your target. So what are you waiting for? Get in on it!
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