3 easy & simple exercises to do at home

How many times have you skipped an exercise because it sounded complicated and difficult to complete?

Yes, the majority of us, including myself. 

If an exercise had a lot of steps or sounded complicated, I skipped it!!! 

I can not keep doing that for very long, can I? Maybe I can, but that is a question for another time.

I set out to find simple exercises to do at home that are easy and can be done even if you are a beginner. 

Top 3 simple exercises to do at home

• Surya Namaskara
• Warm-up exercises
• Plank

Let’s understand how to do each of these and their respective benefits

Surya Namaskara

Surya Namaskara, also known as Sun Salutation, is a traditional yoga practice with a strong following in the wellness and fitness communities. This sequence of postures, based on ancient Indian traditions, is a holistic exercise that combines physical, mental, and spiritual components.

Here’s how it flows:   

Begin by standing tall at the front of your mat, then progress through a series of 12 poses while coordinating your movements with your breath. 

It is like doing a dance with yourself, with forward bends, backbends, lunges, and stretches. Each pose transitions into the next, almost like a graceful salute to the Sun.

Steps to perform Surya Namaskara:

•  Stand tall in front of your yoga mat.
•  Inhale and raise your arms overhead, palms together.
•  Exhale and fold forward from the hips, bringing your hands to the floor.
•  Inhale, lift your chest, and extend your spine (looking forward).
•  Exhale, then step or jump back into the plank position.
•  Lower yourself into a low pushup, elbows close to your sides.
•  Inhale and lift your chest into upward-facing dog.
•  Exhale, then lift your hips up and back into a downward dog.
•  Inhale, step or jump your feet between your hands, and raise your chest. 
•  Exhale and fold forward, bringing your head to your knees.
•  Inhale, rise up, and extend your arms overhead, palms together.
•  Exhale and bring your hands to your heart center.

Here are the amazing benefits of Surya Namaskara:

• Fullbody workout: Tone muscles you had no idea you had!
• Flexibility and stamina: improve both for greater overall fitness.
• Weight loss aid: improves metabolism and digestion.

Wait, there’s more

• Stress reliever: Relaxes your mind through rhythmic breathing.
• Focus enhancer: improves concentration.
• Spiritual connection: Some people experience a deeper connection with the universe.

So, whether you start your day with Sun Salutations for an energy boost or wind down in the evening for a relaxing vibe, Surya Namaskara is a little gift to yourself—a way to stay fit, find balance, and perhaps even discover some inner peace along the way! It is one of those simple exercises to reduce belly fat at home.

Role – Circle – Rotate

Before you question or wonder, No, I did not make it up. I am referring to a set of exercises that are commonly recommended as warm-up exercises.

They are simple, straightforward, and will help you exercise all of your joints. 

Here is a list of warm-up exercises for every joint:

Neck Rolls:

How to do:

• Stand or sit tall, and gently lower your head forward.
• In a circular motion, slowly roll your head to one side, then back to the other.
• Repeat 10–15 rotations in each direction.

Benefits include:

• It relaxes neck muscles.
• Increases flexibility.
• It relieves neck stiffness.

Shoulder Circles:

How to do:

• Stand with your arms at your sides.
• Slowly raise your shoulders to your ears, then roll them back and forth in a circular motion.
• Repeat 10–15 rotations forward and backward.

Benefits:

• Improves shoulder mobility.
• Protects against shoulder injuries.
• Increases blood flow to the shoulders.

Wrist Circles:

How to do:

• Extend your arms in front of you to shoulder height.
• Rotate your wrists in circles, first clockwise and then counterclockwise.
• Repeat 10–15 rotations in each direction.

Benefits:

• It loosens up the wrist joints.
• Improves wrist flexibility.
• Reduces the chance of wrist injuries.

Hip Circles:

How to do:

• Stand with feet hip-width apart and hands on hips.
• Slowly rotate your hips in a circular motion, starting clockwise and then counterclockwise.
• Rotate 10–15 times in each direction.

 Benefits:

• Improves hip mobility.
• Increases range of motion.
• It helps to prevent hip pain. 
• Combined with Knee lifts, it is a simple exercise to reduce hips and thighs at home

Knee Lifts:

How to do:

• Stand tall and lift one knee to your chest.
• Hold for a moment before lowering it back down.
• Repeat on the opposite side for 10–15 repetitions on each leg.

Benefits:

• Warms up the knee joints.
• Improves knee flexibility.
• Prepares the knees for weight-bearing exercises.
• It’s a simple exercise to reduce thighs

Ankle Rotations:

How to do:

• Sit in a chair or stand with your feet flat on the floor.
• Lift one foot off the ground and rotate your ankle in circles, first clockwise and then counterclockwise.
• Repeat 10–15 rotations in each direction with each foot.

Benefits:

• Increases ankle flexibility.
• Strengthens the ankle muscles.
• Lowers the risk of ankle sprains.

Toe Taps:

How to do:

• Stand tall or sit in a chair.
• Tap your toes on the floor, alternately lifting the toes of each foot.
• Repeat with 20–30 taps on each foot.

Benefits:

• Improves blood flow to the feet.
• Improves toe flexibility.
• Prepares feet for weight-bearing activities. 

Remember to do each warm-up exercise smoothly and without jerky movements. 

Plank 

The plank exercise is a bodyweight workout that works multiple muscle groups at once, making it a great addition to any fitness routine. This simple yet challenging exercise is a fitness staple for good reason: it produces impressive results with little time and equipment.

 How to do:

• Begin in a pushup position, hands directly beneath shoulders and legs extended behind you.
• Engage the core muscles by pulling the belly button towards the spine.
• Maintain a straight line from head to heel, avoiding sagging or arching.
• Hold the position for 20–30 seconds at first, then gradually increase as your strength grows.
• Maintain a steady breathing rate throughout the exercise.

 Benefits:

• Strengthens the abdominals, obliques, and lower back.
• Enhances overall stability and posture.
• Engages the arms, shoulders, and legs to increase strength.
• Increases endurance and improves overall fitness.
• It increases core muscle strength, lowering the risk of injury.
• Like the previous 2, even this is a simple exercise to reduce tummy at home

These are some of the easy simple exercises to do at home without any equipment or special training. 

Conclusion

Finally, including these simple exercises to do at home in your morning routine can have a significant impact on your overall fitness and well-being. 

These routines provide a wide range of benefits for the body and mind, from the energizing flow of Surya Namaskara to the joint-loosening benefits of warm-up exercises and the core-strengthening power of the plank. 

So, roll out your yoga mat, set aside a few minutes each day, and reap the benefits of these simple but effective exercises. 

Your body and mind will appreciate your commitment to your health and well-being, which will result in increased strength and flexibility, improved mental clarity, and reduced stress.

Which one is your favorite? Let me know in the comments section.