6 Home Isolation Exercises Everyone Must Do

woman doing sit up crunches wearing red leggings

You don’t really have to go to the gym or have fancy equipment to get fit – you can get a great workout at home done without any equipment, and just by using your own bodyweight to strengthen your body.

Here are 6 no-equipment exercises that you can do at home for a stronger body.

1. Squats

“Squats is a strength exercise that is done by lowering the hips by flexing both hip and knee joint. This is followed by lifting the hips back up, using the core strength and maintaining balance. The body weight is put on the heels, with the knee straight above the ankle joint when you go down.”says Dr Rodney S , a consulting cardiologist at Doctorspring. No exercise regime can be complete without squats, especially if you are looking to have thicker lower body muscles and a stronger core.

Squats really work up the thighs and glutes, as well as the hip, knee, and ankle joint, making them stronger. In addition, it strengthens the core, thus improving the balance and posture.

Start with 3 sets of 10 squats each, and then increase the number of squats in each set as your progress. 

Don’t go too low if you can’t. In the beginning stages go as low as you can. You should avoid going too low if you have knee or ankle joint issues as well. With time, as your muscles will strengthen, you’ll be able to go lower and lower.

As you advance, you can even modify your squats by adding weight or adding a jump (jump squats).


2. Lunges

Lunges are performed by putting one leg forward with the knee flexed at 90 degrees and thighs parallel to the ground. The other leg stays behind with slightly flexed at the knee joint. Then the body is lowered and then pushed back up.

These are also strength exercises aimed at the lower body; working mostly on thighs and glutes, making them strong without putting much strain on the knee joint, and also improve your endurance.

These can also add weights when you do this exercise to challenge yourself more.

While performing this exercise, maintain a good distance between both legs, and make sure that the knee of the leg behind is not colliding with the ankle joint of the other leg. Also, do not lean forward, keep your upper body upright.

Start with 3 sets of 10 lunges for each leg, and increase as you progress. 

You can also add weight or make a jump shift of the legs once you reach a bit advanced level.


3. Bridge

The bridge is an excellent core and glutes strengthening exercise. To perform a glute bridge, lie down with your knees flexed and your hands on the sides. Then push up your hips towards the ceiling, making a bridge. Hold this position for 5-10 seconds (whatever is comfortable to you), and then come back down. Repeat the process 10 times each in 3 sets.

This exercise works up your core, your hips, and your legs. It’s really great to wake up your hip joints in the morning before beginning your day’s work. This also helps you develop balance and good posture.”In addition to strengthening your muscles, they are also great for your lower backache and strengthen your back as well. Although if you have an extreme backache, avoid doing this exercise.” says Scott M. professional trainer who blogs at irunnerblog.

As you advance, you can keep a little weight over your abdomen to make the exercise a little challenging.


4. Plank

If you are looking for an exercise that will not only help you strengthen your core, but also build up your arm muscles, then plank is what you need to do.

To perform a plank, you need to come down facing towards the floor. Put your forearms on the floor with your elbow and your shoulder joint parallel to each other. Then lift your hip up, making a straight plank with your body, staying on your toes. Your forearm will provide your body support, and this will work up your entire arm. Keep your core tight, and try to balance your weight.

If you cannot maintain doing a plank on your toes, you can come down on your knees while still maintaining a plank. Your entire body should be in a straight line.

If you cannot take the weight on the elbow, you can also do straight arm planks in which, as the name suggests, you keep your arm straight.

This exercise really burns up your abs. Beginners might not be able to hold this position even for 30 secs, and that’s okay. Start with aiming at 30 secs, increase 5 secs after every couple of days as you advance.

This exercise will give you a great core, balance, posture, along with a strong arms, chest, shoulder, and back.


5. Sit-Ups

To work up your abs, add sit-ups to your routine.

To perform sit-ups, lie down with your knee flexed. Keep your head slightly up and  both your hands on the sides. Once you are ready, pull up your upper body and try to reach as close to the sitting position as possible. Use the forward motion of your hands to balance your body and use your abdominal muscles to pull your body up. Then go back again, and repeat.

Start with 3 sets of 10 reps each.

As you advance, you can keep your legs straight instead of in the flexed position to make it more challenging.

This exercise will help you strengthen your abdominal muscles and core.


6. Mountain Climber

Besides strengthening the arms and core, you also get the benefit of cardio when you perform mountain climbers.

To perform this exercise, you’ll have to come down in the straight plank position, and then push your knees towards your chest and then back. Repeat the same process on the other leg, and then alternate both the legs quickly, as if you are running or climbing a mountain.

This is a perfect full-body workout that will improve your cardiovascular health and strengthen your core, arms, legs, shoulders, and chest.

Perform this exercise in 3 sets with 30 reps in each set.

Again, you can add ankle weights to make it more challenging as you advance.


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