Quick and Easy Workout at Home

Before you begin a workout you want to always start with a warm up and some stretching. Stretching will prevent injury and help prepare your body for the workout. You want to make sure you stretch at the beginning of the workout and also at the end. When you're stretching you want to hold each stretch for about 10-20 seconds, breathing slowly in and out.
Here are a couple of stretches you can do.

1. Quadriceps Standing
You're going to begin by standing, holding onto a secure object or have one hand raised out to the side for balance. Now grab your foot behind your body with your opposite hand. Pull your heel to your buttock while slowly pushing your pelvis forward and try to keep both knees together. Hold for 20-30 minutes and then switch legs.

2. Side of neck stretches
Stand with your arms hanging loosely at your sides. Turn your head to one side, then to the other. Hold each side for 5 seconds and repeat 3-4 times. Now tilt head sideways (left to right), hold for 5 seconds and repeat exercise 3-4 times.

3. Torso Twist
Sit on the floor with your back straight and legs extended in front of you. Bend your left knee placing your foot flat on the floor. Wrap your right arm around your left leg and twist your body to your left side placing your left hand behind you for support. Hold for 15 seconds and repeat on opposite side.

Leg exercises are very important because having strong legs help your day to day activities. Your legs carry you places which is why it is important to build strength in your legs.

1. Lunges
Lunges are great for working out all your major muscles the legs.

Start by standing with your feet together, take one step forward with your left leg keeping your foot flat on the ground. Now bend both your knees and lower your back knee towards the floor, keeping the front heel down and the knee directly over the center of the foot. Slowly push back up to starting position. Remember to never lock your knees at the top and never let your knee bend past your toes. Remember to switch legs each time. Do this exercise 10 times then stretch for 2 minutes and continue to do 2 more sets.

2. Squats
Stand with feet hip distance apart with your toes, knees and hips in a straight line. Slowly lower your body, as if you are sitting in a chair. If possible go down until you buttock is in line with your knees (90 degree angles). If you can't go down that low then go as low as you can. Make sure your knees are behind your toes at all times. Hold this position for 3 seconds. Now keeping the weight in your heels, slowly push you body back to starting position. Remember not to lock your knees. For extra balance keep your arms straight out in front of you. Repeat this exercise 10 to 15 times for 3 sets.

Here are two great arm exercises that can help you build your muscles!

1. Modified push ups
Start on the floor on your stomach and place your hands with your palms to the ground. Your hands should be slightly wider than the width of your shoulders and your knees should be bent. Pull your stomach muscles in gently to protect your lower back. Inhale as you slowly bend your elbows and lower your upper body towards the floor until your upper arms are parallel to the floor. Exhale as you slowly push back up to starting position. Repeat this exercise 8 to 10 times.

2. Dips
Before you begin find something sturdy for example a dining room chair or coffee table that will hold your weight. Sit on the furniture and place your hands on the side of your hip so you palms are resting on the furniture while your fingers are hanging over the edge. Place your feet together on the floor in front of you. Tighten your abdominal muscles while performing this exercise. Move your buttock off the furniture, leaving your hands in place. Keep you back straight and head up. Slowly lower your hips as far as your able, bending your elbows backwards so you arms remain close to your sides. Hold for 3 seconds and begin lifting yourself up to the starting position using your arms. Try not to push yourself up with your legs and do not sit back down on the furniture. Repeat this exercise 15 times in sets of 3.

Now we have the abdominal exercises. Great workouts that can give you great abs!

1. Crunches
To begin this exercise lie on you back with your knees bent and your feet flat on the floor in front of you as wide as your hips. Place your hands behind your head and have your thumbs tucked behind your ears. Hold your elbows slightly out to the side and keep your chin pointing upward. Begin curling forward so your head, neck, and shoulder blades lift off the floor make sure you are only using your abdominal muscles. Lift your head slightly keeping your middle and lower back on the floor. Hold for 3 seconds while squeezing your abdominal muscles. Slowly lower your body at starting position. Do this exercise 15 times in sets of 3.

2. Mountain Climbers
To begin this exercise start in the push up position with your arms straight, and balls of your feet on the floor. Slowly lift your right knee up towards your right arm then back down at starting position. Repeat on your left side lifting your left knee up towards your left arm then back down at starting position. Your feet should only touch the floor when you're in starting position. Repeat this 15 times in sets of 3. Make sure your abdominal muscles are tucked in the entire time.

Now your own your way to a great body with these exercises! Why go to the gym when you can do these workouts right at home in a short amount of time! Remember always stay motivated and have a great support team.

Enjoy the workout!