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Best workouts at Home in Kuwait

If the idea of a home workout makes you yawn, think again. When executed correctly, using just your body weight can give you a run for your money. The 30 bodyweight moves we’ve detailed below can be scaled for beginner, intermediate, and advanced exercisers, so start where you feel ready and progress from there.

First : Beginner routine

Our 10 picks for beginner bodyweight exercises will provide a full-body workout.

Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move.

This circuit should take about 15 minutes — a great beginner routine.

Bridge

Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.

Directions:

  1. Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
  2. Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
  3. Slowly return to the starting position and repeat.

Chair squat

Squat to strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form.

Directions:

  1. Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
  2. Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
  3. Push up through your heels and return to the starting position.

Knee pushup

A beginner-style pushup, this move will help you build strength before attempting a standard pushup.

Directions:

  1. Get into a high plank position from your knees.
  2. Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
  3. Push back up to start.

Stationary lunge

Hit your quads, hamstrings, and glutes with a stationary lunge.

Directions:

  1. Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
  2. Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
  3. Push up through your right foot to return to the starting position. Repeat for the desired number of reps, then switch legs.

 

Plank to Downward Dog

This move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workout?

Directions:

  • Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
  • Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
  • Hold here for a second, then return to the plank.

Bird Dog

A full-body move that requires balance and stability, the Bird Dog pose is easily scalable to your ability level. Start with this version if you’re a beginner.

Directions:

  1. Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips.
  2. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds.
  3. Return to the start position. Repeat with your right arm and left leg.

Forearm plank

A full-body exercise that requires strength and balance, planks put the core into overdrive.

Directions:

  1. Assume a plank position on your forearms. Your body should form a straight line from head to feet.
  2. Ensure your lower back and hips don’t sag. Hold the position for 30 seconds to 1 minute.

 

Side-lying hip abduction

You may not think about strengthening your hip muscles until they start to bother you, but please reconsider!

This is especially the case if you sit all day. Counteracting that with hip-targeting movements will be very beneficial.

 

Directions:

  1. Lie on your left side, with your left leg straight, right leg straight, and right foot resting on the ground.
  2. Lift your right leg up, maintaining the position of your body. Make sure your hips don’t open up.
  3. Return to the start position. Repeat for the desired number of reps, then do the other side.

 

Bicycle crunch

Although you’ll work your core with almost all of these strength exercises, a targeted ab move doesn’t hurt.

Directions:

  1. Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
  2. Crunch up and bring your right elbow to your left knee, straightening your right leg.
  3. Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
  4. Repeat for the desired number of reps.

 

Second : Intermediate routine

If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.

Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.

An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.

Compete against yourself to get just 1 or 2 more reps each time you complete the routine.

Single-leg bridge

  1. Any time you take an exercise to a single leg, you’ll automatically make it harder.
  2. Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.
  3. Complete the same number of reps on each side.

Squat

  1. Taking out the chair allows you to master the form of a regular bodyweight squat.
  2. The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.

Pushup

A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.

Walking lunge

  1. By traveling instead of staying stationary in a lunge, you’ll add aspects of stability, mobility, and balance.
  2. Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.

Pike pushups

  1. Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.
  2. To perform, assume a pike position and bend at the elbows — allowing them to flare out to the sides — directing the top of your head toward the ground.

Get-up squat

Get-up squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn.

Directions:

  1. Drop down into a squat position. You won’t stand at all during this move.
  2. Drop your knees down to the ground one at a time so you’re kneeling.
  3. Step your feet back to the ground one at a time, maintaining that squat position.
  4. Repeat as quickly as you can while maintaining good form.

Superman

Work your lower back — and the whole backside of your body — with a superman. Go as slowly as you can here to really reap the benefits of this move.

Directions:

  1. Lie on your stomach, arms and legs extended.
  2. Keeping your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go.
  3. Pause for 1 second at the top, and slowly lower back to the start position.
  4. Plank with alternating leg lift
  5. Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight.
  6. Lift one leg up, hold for 5 seconds, and return it to the ground. Repeat with the other leg.
  7. Kneeling side plank with hip abduction
  8. Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper body exercise, too. Plus, it recruits the core even more.
  9. To perform, assume a kneeling side plank, then lift the free leg up, pause, and lower it back down. Repeat on both sides.

Dead bug

Activate those deep core muscles with a dead bug.

Directions:

  1. Start lying on your back, legs at tabletop, and arms extended in front of you.
  2. In a coordinated motion, extend your left leg and drop your right arm above your head, taking care that your lower back stays flat to the ground.
  3. Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.
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