The Easy At Home Workout

It can be tough to find the motivation to kick start your exercise regime. Between work, study, kids, friends and family, we often find it difficult to head to the gym to get a proper workout. Here at swiish we have a few quick and easy routines that you can do in the comfort of your own home, saving you time and money.

It goes without saying that exercise is an important part of maintaining a healthy lifestyle. Challenging your muscles with strength training exercises 2 or 3 times each week is all that is needed to improve the strength and tone of your muscles – and gain you several long-term health benefits as well as produces lots of feel good endorphins – provided you keep up the routine! The aim of strength training is to use an appropriate weight or resistant force that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical beginner’s strength training program involves 8 to 10 exercises that work the major muscle groups of the body. These exercises are usually performed 2 to 3 times every week. So let’s get to the point, here are the must-do key exercises you can do at home to really improve your muscle strength.


Why they rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once to tone that fabulous booty.

How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight – you must always remember your core! Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do 12 reps each time and add a rep each time you do the exercise. Aim for 2 to 3 times a week, on alternating days to give your muscles a chance to recover.


Why they rock: Push-ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs, and believe it or not, working those pecs will really help keep your breasts perky!
How to do it: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly begin to bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Do this move 2-3 times each week, again alternating days. For best results, do 12 reps and add a rep each time you do the exercise.


Why they rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.
How to do it: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations include front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.

The Plank

Why It Rocks: The plank (or hover) is an isolation move very popular in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles, but beware, it’s a tough one!
How to do it: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a push-up position with body resting on elbows or hands. Contract the abs (remember that core again) and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

Tricep Dips

Why they rock: Your triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. Triceps dips are a great, basic exercise for working your triceps and sculpting those arms. What's more? They're pretty easy to do and don't require much equipment.
How to do it: Sit on a bench or stable chair. Position your hands shoulder width apart beside you, resting on the bench. Move your booty in front of the bench with your legs bent and feet placed about hip width apart on the floor. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.

swiish tip: Don't allow your neck to sink and your ears to fall close to your shoulders. Also, straighten your legs as you get stronger, this will make the exercise harder.

If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories (and who doesn’t want that?!). Adding some hand weights into your exercises will add some more resistance and target those areas even more. Don't forget to do some cardio exercise as well to burn off that unwanted fat! Happy exercising!

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