Home Workout Exercises

Home exercising is the easiest way to stay fit

Introduction
Exercising at home is usually the last resort for people that do not have the time to go to a health club. These exercises usually consist of bodyweight movements but with the right basic equipment such as:

• An exercise ball
• Exercise bands
• Dumbbells (get the 'dial a weight' variety)
• An in door chin-up bar

These simple and somewhat cheap items will help you do everything you can do at a gym in your home.

Exercises

Picture	Name of Exercise
	Medicine Ball Woodchoppers on Exercise Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up...
	Exercise Band Ab Ball Crunches Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u...
	Twisting Crunches Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas...
	Crunches Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b...
	Ball Crunches Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...
	Elastic Band Home Gym System
	Ball Rollout Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...
	Pelvic Thrust Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ...
	V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w...
	Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished. Spotter Informat...
	Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ...
	Exercise Band Standing Back Row This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit...
	Lying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo...
	Butt or Gluteus Maximus Kickbacks This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...
	Dumbbell Calf Exercise Ball Raises This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...
	Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...
	Exercise Band Chest Flyes/Flies This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com...
	Incline Exercise Ball Flyes Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w...
	Exercise Ball Dumbbell Chest Pullovers Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...
	Wall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...
	Dumbbell Flat Bench Chest Press This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...
	Exercise Ball Pushups These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...
	Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...
	Push Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...
	Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...
	Dips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...
	Push Ups Between Benches (Push Up) Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...
	Back Hyper-Extensions Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...
	Exercise Ball Hamstring Curls This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ...
	Inner Thigh with Exercise Band This inner thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...
	Exercise Ball Leg Lifts This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...
	Abdominal Dragon Flags Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ...
	Exercise Ball Lower Back Extensions To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...
	Exercise Ball Oblique Twists Start the exercise ball oblique twists by holding an exercise ball above your head and then proceed to come upwards using your abdominals and obliques to bring the medicine ball in...
	Ball Side Crunches or Bends Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...
	Outer Thigh with Exercise Band This outer thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...
	Rotator Cuff (Elastic Band) Start with the elastic band underneath one foot and the other end in the other hand. Now lift your arm up to your side and have your hand infront of you. Now raise your hand to b...
	Elastic Band Front Raises Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y...
	Dumbbell Lateral Inline Shoulder Raise This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d...
	Two Foot Long Jump To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw...
	Dumbbell Upright Trapezius Row To perform the neck exercise: Dumbbell upright row grab a pair of dumbbells with your palms facing you and bring your arms upwards as close to your body as you can. Now make sure ...
	Lying Dumbbell Skullcrushers Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...
	Dumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...

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