Hey there, viewers! Are you juggling your work and home life? Are you finding it difficult to make
it to the gym? Well no sweat. Today’s video is all about standing workouts you can easily do at home.
The best part is that you don’t need to rush to the gym or spend a ton on a membership. If
your goal is to just get fit and sculpt your body, you are in the right place.
Let’s talk about some at-home standing exercises you can do to sculpt your body.
What are ballet extensions? How about oblique bends? We
will be talking about all of these AND more…
Ballet Side Extensions
Standing exercises need both time and patience. They are better than the ones
you do while lying down. Not only are standing exercises more challenging,
they also make you work against your own body weight and gravity.
This burns more calories so you lose weight faster! Ballet side extensions are where you
raise and hold your leg extended in the air. Like a skilled dove spreading its wings gracefully.
You will need to lift your body weight against gravity. It will seem a bit tricky to maintain
your balance the first few times. But hey, when was losing weight easy? Start with taking the
support of a wall and slowly learn to maintain your balance without losing your posture.
Now how do you do this? It’s pretty simple. First you stand still with your legs close together. The
knees shouldn’t be bending. Lay your hands around your hips. Next, bend your left knee slightly.
Lift your left leg across your body while folding the leg inwardly with the help
of your bent knee. Now unfold your left leg outward and keep the knee straight.
Feeling that strain on your thighs? Those are your muscles working! Repeat these steps
with your right leg as well. You just completed one rep. Start with two sets of ten reps each.
Have you ever tried Ballet dancing? How did your first day at Ballet class go?
Share your stories with the Bestie community in the comments below.
Standing Stabilization
Are you having difficulties with lower back pain? Well have no fear! This workout will
not only sculpt your body, but also extricate your back pain.
Standing stabilizing is an athletic exercise involving your spine and back muscles.
This physical workout helps to keep these muscles
moving. The result is the improvement of back pain.
This exercise is great if you want to skip those dreaded crunches.
It would still give you a stronger core. A good, stable core gives you great posture
and balance. That’s a win-win, I tell ya! Now here’s how to do this.
Stand straight with your feet a hip’s width apart. No slouching.
Grab a dumbbell or hold any other weight you are comfortable carrying. The weight shouldn’t be too
easy to lift, but it shouldn’t be too heavy either. Raise the dumbbell in front of you,
until it’s on par with your chest height.
Remember to keep your arms and shoulders backward. Rotate your waist towards your
right side along with the dumbbell. Rotate it as far as you can. Feeling a stretch on your
sides? That’s the purpose! Hold the pose for a few seconds and let the stretch do its thing.
Next, return to your original position. Take a small pause.
Repeat the same with your other side. As you get comfortable with these movements,
try switching between sides swiftly. Go fast to burn calories even faster.
Continue repeating it back and forth 10 times.
Standing Oblique Bends
If you’re looking for an energetic workout, this is it.
This exercise is fun and full of energy bursts. If you’re an active soul,
you’ll definitely love doing this one. Apart from strengthening your legs,
muscles, spine and elbows, standing oblique bends also burns your fat.
Oblique crunches are done by standing straight and lifting the legs up sideways.
It also helps improve your body balance and posture. When doing this workout,
remember to do it in slow motion. This way, you have more control.
The most important part of this workout is to keep your back straight. We want you to
reduce your weight. NOT to hurt yourself simply because you were doing the incorrect posture.
Let’s get to the how-to-do part. Stand upright keeping your core straight and feet hip’s width
apart. Take a deep breath. Now rest your hands at the back of your head with your elbows wide open.
We’re beginning the really challenging part of the workout. As you balance your body weight on
your left foot, lift your right leg out to your side. Try to touch your elbow with your knee.
Unbend and return to the initial position. Repeat this with the other side. Congrats,
you just completed one rep. Start with 10 reps.
Before we move ahead, here’s another video to help you lose fat fast.
Watch and learn more about 6 exercises that can transform your body in just 4 weeks.
Warrior Balance
Are you stressed? Well you won’t be after doing this exercise! Assuming of course you
do it correctly. This is an amazing workout that will not only help control your body
balance and posture, but also balance your mind as well. The name “warrior” indeed says a lot.
For beginners, I would suggest you use a little help. As in,
initially you can use the support of the chair while exercising and when you become a pro,
quit using it. The wall would serve the same purpose. Now, here’s how you do this exercise.
Stand straight on your right foot,
and then lift your left knee up. Bring it as high as your hip in front of your body.
Lean your torso forward while extending your left leg backwards. Don’t worry if the leg
you are standing on bends a bit. It helps you balance your body. Your torso should
be parallel to the floor. Extend your arms above your head. It helps with the balance.
Hold the position for a few seconds, with your legs and arms parallel to the floor.
Repeat the same with the other side. You’ve just completed one rep. Do 10 more with each side.
Reverse Dumbbell Chops
Bored with the same up/down, front/back workouts? Well let’s try something new.
Reverse dumbbell chop is an interesting twist to your daily exercise routine,
like squats, lunges, and bicep curls.
With this exercise, you strengthen not only your core, but your shoulders will workout too.
Remember to choose dumbbells with the appropriate weight for you. Nothing
too heavy or super light. You need to feel the burn after those reps.
Wondering how to do it? First, stand up straight with your feet hip’s width apart from each other.
Remember to keep your back straight and core braced.
Hold a dumbbell with both hands right in front
of you. The dumbbell should be at chest height. Don’t have a dumbbell?
No problem. Get a hold of a full water bottle instead. Kettlebells would be great as well!
Bend your knees and rotate your torso to the right. This is so
your hands are on the outside of your right thigh.
Swing the dumbbell diagonally across your torso. It should be
above your left shoulder as your legs straighten.
Your arms and elbows should be straight while this happens. Return to the original position.
Now do the same with your other side. I’m talking 15 reps at least.
Increase your speed with time to make the workout more challenging.
Forward Leg Swings
This one is my favorite standing workouts. And I’m sure you’re going to love it too!
Remember those carefree days where you would swing your legs as you
walked with your parents to get ice cream? We’re going old school today.
Forward leg swings focus on your hip muscles and help keep them flexible.
Flexible hip muscles reduce your risk of injury and let you walk long distances
without getting too burnt out. Wondering why are we focused on such a simple exercise?
Leg swings imitate the pumping mechanism. This in return encourages the fluid to move in and
out of your joints. It not only improves the blood flow in the surrounding tissues,
but also the flexibility of the joints.
Your body needs these tissues to perform various activities like running,
walking or climbing stairs. Here’s how you do it, folks.
First, stand still with your body straight from head to toe. No drooping or slouching!
Once again, your feet need to be hip’s width apart.
If you’re doing it for the first time, use a wall or chair for support.
Swing your left leg forward and backwards in one go,
while you stand firmly on your right leg. When you’re ready, repeat this action
with the right leg. You’ve now done a rep. It’s that simple.
Since it’s relatively easy to do this exercise, you need to add a little bit of a challenge.
Try speeding it up. Do 20 reps as fast as you can. But make sure you are balancing your body well.
Have you tried any of these workouts? Are you considering
it after watching this video? . We would love to hear from you!