Easy home workouts to improve health and save money

For abdominal endurance, tone and tighten the muscles.

Muscles involved in Sit-ups:

• Rectus abdominis
• Transverse abdominis
• Obliques muscle groups

Steps to do Sit-ups:

1. Lie on your back, bend your knees and keep your feet flat on the floor.
2. Place your hands behind your head and avoid movements of arms
3. Now, raise your upper body until you get upright
4. Do and repeat

It strengthens your core and enhances dynamic balance and posture

Muscles involved in squats:

• Gluteus medius
• Hip abductors

Steps to do squats:

1. Stand with your feet apart and toes slightly out
2. Bend your knees as if you’re sitting on a chair and keep your arm straight forward
3. Push up with your heels and return to the standing position

It strengthens your whole body, particularly your core muscles, and helps you get a strong posture.

Muscles involved in plank:

• Transverse abdominis
• Rectus abdominal
• Internal and external oblique muscles
• Rhomboids
• Trapezius

Steps of plank:

1. Facedown with your forearms and toes
2. Keep your back straight and legs aligned
3. Hold for at least a minute later. You can increase the timing as your strength increases.

Provide strength and support to your lower back.

Muscles involved in bridge:

• Quadriceps
• Hamstrings
• Gluteal muscles
• Deltoids
• Rectus abdominis
• Spinal erectors

Steps to do bridge exercise:

1. Lie on the floor - bend your knees and place your feet flat
2. Raise your buttocks with your shoulder by pushing up your feet
3. Hold it for a few minutes, then; lower the buttocks and rest for a while
4. Repeat and enjoy

Besides strengthening your lower back, this workout will help you maintain your balance and reduce strain on the back.

Muscles involved in Lying lateral leg lifts:

• Hip abductor muscles

Steps to do Lying lateral leg lifts:

1. Lie on either side with your legs together
2. Raise the upper portion about 19 inches and keep it extended and straight
3. Hold for a few seconds, then come to the normal position
4. Repeat at least ten times; for each side

It assists you in relieving pressure on your spinal nerves.  

Muscles involved in knee-to-chest stretch:

• Erector spinae
• Latissimus dorsi
• Gluteus medius
• Gluteus minimus
• Gluteus maximus
• Thoracolumbar fascia

Steps to do knee-to-chest stretch:

1. Lie on the back, bend your knees and keep your feet on the floor
2. Pull one knee towards the chest by using both hands
3. Keep your abdominals tight
4. Return to the normal position and repeat to the opposite leg

Muscles involved in push-ups:

• Deltoids of shoulder
• Pectoral muscles of the chest
• Tricep muscle
• Bicep muscle
• Gluteal muscles
• Erector spinae

Steps to do pushups:

1. Lie parallel to the floor on your four
2. Position your hands slightly wider than your shoulder, keep your legs a bit wider, and balance on your toes
3. Keeping the body straight from head to toe, slightly push your body through your hands
4. Lower your body till your chest get close to the floor, then push yourself up and repeat

Muscles involved in dips:

• Triceps
• Anterior deltoid
• Pectoralis muscles - sternal, clavicular and minor
• Rhomboid

Steps to do dips: 

1. Sit on a bench or a stable chair while placing your hands on the edge of it and your face forward.
2. Extending your legs and bending your elbow can help you acquire the position.
3. Then lower your body till you produce a 90-degree angle with your arm
4. Lift your body until you get back to the first position
5. Repeat

It benefits your whole body by strengthening the different muscles and promoting your heart rate.

Forces involved in a jumping jack:

It involves both upper and lower body muscles

• Transverse abdominis
• Medial delts
• Glutes
• Calves
• Hamstrings
• Quadriceps

Steps to do Jumping jack:

1. Stand in an anatomical position, then widen your legs a bit wide
2. Bend your knees and jump - spread your legs apart, stretch your arms and bring them over your head
3. Get back to the normal position  and repeat

It combines squats, jumps, and pushups to help your body stay fit. Moreover, it increases muscular endurance and functional strength and boosts cardio.

Muscles involved in burpees:

This workout trains muscles such as the upper body, core, and lower body muscles.

• Quads
• Glutes
• Hamstrings
• Core
• Shoulder
• Chest   
• Triceps
• Calves

Steps to do a burpee:

Four phases: jump, squat, plank, and push-up

1. Stand in an ideal position and jump
2. Land into a squat
3. keep your knees wider than the elbows and kick yourself back (bounce back)
4. Get into plank position - shoulders over the wrist, straight line from head to heels
5. Go straight down, come right back up and Jump into the standing position
6. Repeat

A full-body workout is one of the most popular cardio workouts, and it boosts calorie burn and fat loss. In addition, the intensity of exercise elevates your heart rate, which increases your cardiovascular health.  

Muscles involved in HIIT:

• Abs
• Quads
• Hamstrings
• Calves
• Glutes

Steps to do HIIT:

It involves the combination of different exercises for some time and is mentioned below

1. Butt kicks
2. Jumping launges
3. Burpee

Note: After completing one exercise, rests for at least 10 minutes