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7 Ways To Make Indoor Exercises More Fun

7 Ways To Make Indoor Exercises More Fun

The benefits of exercise cannot be overstated. It helps to keep your body fit, prevent certain types of cancer, lower the risk of heart disease, prevents type 2 diabetes and weight gain, lowers the risk of osteoporosis and improves lung and muscle function.

Exercise also prevents depression, lowers anxiety and enhances the release of endorphins, a hormone that improves your mood.

When you consider the added convenience of exercising from home, the argument is made much stronger. However, because of doing the same routine over and over again, exercising can fall in a rut requiring you to come up with strategies that can make it fun.

The following are 7 ways on how to make indoor exercises more fun.

1. Set goals.

Setting goals is the key to remaining motivated throughout the workout period. It makes the process fun by making you feel confident that if we remain disciplined, you will be able to achieve the set goals.

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Also, goals give you a sense of direction. They outline the right track which if you are able to follow, making the exercise process more enjoyable.

2. Crank up the tunes.

Listening to music makes working out fun. If you are running, lifting weights or power walking, music can improve your performance and boosts your endurance level by making you think that the workout activity is easier that it actually is. This gives you better results in the same period of time.

Music also coordinates your workout, for example, the lyrics can reinforce the aspects of a technique when they feature words like push, cut or punch. You should allow your body to move with the beat and even sing along to get that extra push needed to keep going.

Though music makes indoor workouts more fun, you should not become too dependent on it such that it distracts you from the exercise.

3. Buddy up.

Partnering with a friend can significantly boost your exercise. Generally, we are social creatures which explains the success of group fitness.

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A fitness buddy brings in collaboration, camaraderie, accountability and even friendly competition which keeps you on your toes and gives you something to get excited about.

4. Change it up.

Sometimes we find ourselves doing the same set of workouts over and over again which can be quite boring. The good thing with indoor exercise is that you try new workout routines that you would otherwise not be comfortable doing in public. Setup a home gym and get started towards building muscles, instead of the regular boring workout.

Consider adding a variety of new routines to spice up your workout. Try switching from cardio routines if you are always running on the treadmill, to swimming. For strength training, switch between resistance machines and free weights.

Changing workouts not only make exercise fun, but also challenges and strengthens the body.

5. Go back to being a child.

There is no embarrassment when working out indoors which means that you can do all the fun exercises that you dropped years ago since it was no longer cool to do them as an adult.

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Exercises such as the hula hoop, sets of jumping jacks or skipping are great for burning calories.

6. Skype your buddy or trainer as you workout.

While the solitude of indoor exercise has no embarrassment, some people still prefer the traditional group workout even from home. To achieve this, you only need a good webcam and stable internet connection.

Get a personal trainer or a gym buddy and use skype or any other free video calling alternative to begin the workout session with your friend or trainer as long as they have the app as well. There are many apps that allow you to hire remote trainers over video calls. They even allow you to choose solo or group activities. These services are mostly offered over hangouts or skype.

Taking a group fitness class remotely exposes you to lots of fun, gives you something to look forward to and keeps you on your toes.

7. Reward yourself.

Rewarding yourself is a great way to maintain good high spirits when working out. It gives you something to look forward to, which in turn makes exercising fun.

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Choose a reward that is desirable, but a bit frivolous, so that it looks like a treat: like a massage or a post workout smoothie. A bowl of broccoli will certainly not cut it.

While there are many ways of making indoor exercise fun, you should keep in mind that the benefits are worth the hard work. Doing challenging workouts and engaging exercises goes a long way in making exercising rewarding and fun.

Featured photo credit: Flickr via c1.staticflickr.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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