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8 Inexpensive Fitness Tools Every Home Should Have

8 Inexpensive Fitness Tools Every Home Should Have

You don’t have to waste a fortune in order to look good. Being in shape is just a matter of will; you can hire the finest trainers and go to the best gyms, but if you don’t previously decide to dedicate yourself to your health, all of that will be for nothing.

With the right motivation, you can achieve that figure you always wanted in the comfort of your home and without worrying about unrealistic gym bills. Establishing a home workout routine is beneficial for several reasons – this small investment is here to stay and you’ll have every tool at your disposal forever. The whole family can use your little home gym, so that cuts bills significantly for your household, and you will have more time because there will be no home-gym-home traveling every time you want to exercise.

With this in mind, you should be feeling inspired to create your little home gym, so check out the following nine fitness tools that will boost your confidence and help you get fit in no time.

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1. Jump Rope

Although people avoid jump ropes because they usually have only two associations when those words are mentioned – little girls in pink dresses or tough boxers – using jump rope in your exercise routine is highly beneficial and it’s relatively easy for beginners to get used to the different exercises.

Apart from helping you burn a huge amount of calories (it actually can be more efficient than jogging), jumping rope makes you lighter on your feet. This means that your coordination gets significantly improved because this exercise is all about focusing on your feet. The more jump rope tricks you discover and learn, the more coordinated you’ll get.

2. Dumbbells

You should know that when compared to the barbell, dumbbells can be a bit more versatile, giving you a larger choice of exercises, and they are cheaper than a full barbell set and rack combo. They will provide you with plenty of variety in your workouts and they offer a more natural selection of movements, because unlike fixed machines and cables, they can move freely in all different directions.

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This exercise tool can be used to train both the lower body and the upper body, which makes them a worthy addition to your home gym, and one that’s quite efficient and simple to store at that.

3. Yoga Mat

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    The only difficult thing about yoga is starting to practice it – after that I’m sure you’ll fall in love with it just like everyone else. Of course, you should start with a beginner’s program and move up from there gradually. The list of benefits of practicing yoga is quite extensive. Other than the obvious benefit of increasing flexibility, it has a positive impact on your isometric strength and muscle tone, improves your respiration, decreases stress and increases your energy levels.

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    4. Foam Roller

    Your post-exercise routine is as important as the actual workout, and it’s quite important for you to take good care of your muscles. My suggestion is to go with a foam roller in order to prevent sore muscles and cramps, especially when it comes to your back. Lifting weights can burden your lower back muscles and if you don’t do something about it, you can be in pain for weeks.

    5. Stability Ball

    Speaking of spine alignment – stability balls are highly beneficial solution for this problem. It’s quite simple really. Because of ball’s instability, you need to work on balance and thus practice and achieve a proper posture. You can use it for stretches and simple workouts, but you should know there’s a ton of different tutorials that show you how to do a full body exercise with it.

    6. Ab Wheel

    Did you know that each rollout using an ab wheel actually moves over 20 muscles in your body? This smart tool is unbelievably efficient; if you’re persistent with repetition, you’ll get that six-pack you always wanted quite quickly. You should also know that using an ab wheel isn’t any more difficult than doing crunches – you’ll just need some time to get used to it.

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    7. Decent running shoes

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      The greatest problem I had with running is discipline – the most difficult part of this type of training is getting your mind in the zone and staying motivated, and if you do manage to be persistent in it, you will not only strengthen your body but your mind as well. Obviously, running helps you lose weight, but it also firms up your muscles equally and gradually. With a relatively decent pair of running shoes – which you can often get on sale – you’ll be ready to hit the road any time you feel like it.

      8. Mirror

      Having a mini gym is a pretty smart move, but you already know that you can hurt yourself by doing the exercises wrong. I’m sure you’ll go online and consult various tutorials and programs until you find the one that works for you, but you need to make sure your posture and your movements are reflecting those that you see – which is why a big mirror is an essential item in your home gym.

      Did you know that working out makes you happy? When you exercise, your mind tells your glands to release happiness hormones, because you’re doing a good thing for your figure, your health and your confidence. Exercising really contributes to the overall quality of your life and if you actually go through with your little home gym project, you’ll be a lot happier.

      Featured photo credit: https://www.pexels.com/u/scott-webb-39047/ via pexels.com

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      Djordje Todorovic

      Blogger, Gamer Extraordinaire

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      Published on July 9, 2020

      10 Easy At-Home Leg Toning Workouts for Women

      10 Easy At-Home Leg Toning Workouts for Women

      As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

      Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

      The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

      Ready to get strong? Here are the best at-home leg toning workout moves for women.

      1. Bodyweight Squats

        The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

        • Stand straight with your feet shoulder-width apart and toes slightly turned out.
        • Bend at the knees until your thighs are parallel to the floor.
        • Pause for a moment and push yourself back to your original position.
        • Repeat.

        For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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        2. Forward Lunges

          When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

          • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
          • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
          • If possible, lightly touch the floor with your left knee.
          • Push off on your front foot to bring yourself to the starting position.
          • Repeat on the other side.

          Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

          3. Single-Leg Deadlift

            Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

            • Stand with your feet hip-width apart.
            • Hold a dumbbell in each hand with palms facing the front of your thighs.
            • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
            • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
            • Slowly return to the starting position.
            • Repeat and switch legs after doing all the reps.

            Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

            4. Jumping Jacks

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              Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

              • Stand straight with your legs together and arms to your sides.
              • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
              • Jump back quickly, bringing yourself to the starting position.
              • Repeat.

              Start with 3 sets of 10 or more repetitions of jumping jacks.

              5. Single-Leg Calf Raise

              See the source image

                The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                • Stand upright with your feet hip-width apart and arms on your hips.
                • Bend your left knee and bring it hip-level.
                • Lift your right heel off the ground and balance on the ball of your foot.
                • Pause for a moment and lower your heel.
                • Repeat and then switch sides.

                Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                6. Side Lunges

                  This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                  • Stand with your feet hip-width apart and hands clasped in front of your chest.
                  • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                  • Keep your left leg straight during the process.
                  • Push back and return to the starting position.
                  • Repeat.

                  Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                  7. Plank Leg Lifts

                    Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                    • Begin in a low plank position with your body straight and weight on your forearms.
                    • Tighten your abs and raise your right leg, pausing for a moment.
                    • Lower your right leg and do the same with your left leg.
                    • Repeat.

                    Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                    8. Glute Bridge

                      The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                      • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                      • Squeeze your abs and glutes.
                      • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                      • Pause for a few seconds and return to the starting position.
                      • Repeat.

                      Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                      9. Step-Ups

                        If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                        • Begin standing facing a step.
                        • Place your right foot on the step and left foot on the floor.
                        • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                        • Hold this position for a moment and then return to the starting position.
                        • Repeat and switch legs.

                        Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                        10. Dumbbell Good Morning

                        How to Do Good Mornings With Perfect Form | Muscle & Fitness

                          Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                          1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                          2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                          3. Hold this position for 4-5 seconds and return to your original position.
                          4. Repeat.

                          Aim for 3 sets of 12-15 reps.

                          Final Thoughts

                          There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                          In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                          More Tips on Strengthening Your Legs

                          Featured photo credit: Sergio Pedemonte via unsplash.com

                          Reference

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