It’s a new year and it’s time to get in shape. If you’re like many people, you have plans to get into better shape but don’t have time to get to the gym. The good news is that you don’t have to leave your house to get in shape and promote good mental well-being. Here are some of the best at-home workouts to get in shape and promote mental well-being.
Table of Contents
Bodyweight Exercises
One of the best at-home workouts to get in shape and promote mental well-being is bodyweight exercises. Bodyweight exercises such as squats, push-ups, burpees, lunges, and jumping jacks are great exercises that you can do at home with minimal equipment. These exercises will help you build strength and endurance while also promoting good mental well-being.
Yoga
Yoga is another great way to get in shape and promote mental well-being while staying at home. There are many different styles of yoga, and each can provide a different benefit. One of the greatest benefits of yoga is that it can help reduce stress, which is important for mental health.
There are also many different levels of yoga, so you can start off with basic poses and then move on to more advanced poses as you become more comfortable with the practice.
Here is a list for yoga poses that are great for beginners:
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Mountain Pose (Tadasana):
The foundational pose of all standing poses helps to establish proper alignment, balance, and deep breathing.
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Downward-Facing Dog (Adho Mukha Svanasana):
This pose helps to stretch and strengthen the entire body, and it’s often included as part of any yoga flow.
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Warrior I (Virabhadrasana I):
This pose is great for increasing strength, balance and focus, and it can also help to open up the hips.
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Chair Pose (Utkatasana):
This pose increases strength and balance, and it’s also great for helping to relieve stress.
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Tree Pose (Vrksasana):
This pose is helpful for both balance and core strengthening, and it can also help to open up the hips.
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Cobra Pose (Bhujangasana):
This pose helps to increase flexibility and mobility in the spine and breath, while also strengthening the back.
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Bridge Pose (Setu Bandasana):
This pose is great for relieving stress, increasing flexibility in the spine, and strengthening the glutes and hamstrings.
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Child’s Pose (Balasana):
This pose is great for stretching and releasing the spine, while also providing a sense of grounding.
Resistance Training
Resistance training is another great way to get in shape and promote mental well-being. Resistance training can be done with bands, weights, and machines. These types of exercises are great for building strength, improving joint mobility, and promoting good mental well-being. There are many different exercises you can do using resistance bands, weights, and machines, so you can mix up your routine and keep your body and mind challenged.
High Intensity Interval Training
High intensity interval training (HIIT) is a great way to get in shape and promote mental well-being. With HIIT, you do short bursts of intense exercise followed by active rest periods. This type of exercise is great for burning fat and increasing your cardiovascular health.
The short bursts of intense exercise followed by active rest periods also promote mental well-being because they increase your levels of endorphins, which are associated with improved mood.
Pilates
Pilates is another great at-home workout to get in shape and promote mental well-being. Pilates is a great exercise for improving strength, flexibility, and balance. Unlike other forms of exercise, Pilates focuses more on the body and breathing rather than the number of repetitions or intensity. Pilates helps to reduce stress, improve focus, and promote good mental well-being.
How to warmup before pilates –
- Easy Loosening-Do a few minutes of easy moves to roll your head and spine and loosen up your shoulders, neck and back. Focus on breathing and stretching your spine.
- Plank to Down Dog-Start off in a high plank position, squeezing your core and pressing back into downward facing dog, sinking your sit bones up towards the sky. Do 5-10 repetitions.
- Cat/Cow-Come onto all fours. Flow through cat and cow moves, moving your spine in opposite directions. Take time with breath, feeling the stretch and engage your whole body. Do 8-10 reps.
- Glute Bridges-Lie down on your back. Plant your feet flat into the floor, hip-width apart. Lift up from your pelvis to the sky and hold for a few breaths. Do 8-10 reps.
- Child’s Pose- Allow your body to move into a deep, relaxing stretch. Hold for a few minutes and breathe deeply.
- Sun Salutations- Stand up and slowly move through sun salutations, breathing into each movement and warming up gently through your body. Do 3-5 rounds.
- Balance on One Leg- Balance on one leg as you slowly bring your arms out wide. Keep your core engaged and your spine straight. Repeat on both sides.
- Leg Swings- Stand with your feet hip-width apart and easily swing your right leg forward and back, focusing on keeping your core engaged. Repeat on both sides.
- Pilates Stance Series- Step your feet wider than your hips and take a big step back with your right foot. Lower into like a deep lunge and begin to flow through a small range of motion, mobilizing your hips, spine, legs and arms. Do 10-12 reps, then switch sides.
Dancing
Dancing is another great way to get in shape and promote good mental well-being. Dancing is a great way to get your heart rate up and improve your cardio health. It also provides a great outlet for expression and can help you stay in touch with your emotions. Dancing also provides a great way to let loose, have fun, and promote good mental well-being.
Conclusion
At-home workouts are a great way to get in shape and promote mental well-being while staying at home. Bodyweight exercises, yoga, resistance training, HIIT, Pilates, and dancing are all great options for you to consider.
You can mix and match different exercises to create your own unique at-home workout that will help you get in shape and promote good mental well-being. No matter what your fitness goals are, there is an at-home workout that can help you reach them while also taking care of your mental health.
