12 exercises to do at home and get out of sedentary lifestyle

Think of all the excuses you’ve used for not exercising at home. Now leave each one aside, because we are going to show you that it is possible, in addition to being very easy. With small steps, you will become a healthier person. Read on and start your journey to fitness.

Stretching to prepare and de-rust

Before getting heavy on any exercise or training, our body needs to be prepared. Especially if you are not used to practicing exercises, stretching is an important step to give more flexibility, amplitude and elasticity to the muscle, and can be done before and after training. Check out these options for your home exercise routine.

• Chest Stretch: Our lack of posture causes the chest muscles to be damaged, making them shorter. Therefore, it is important to stretch them daily, before and after training. To stretch, interlace your fingers behind your back and pull away from your body. You will feel your upper chest stretch. Hold the position for 30 seconds.
• Calf Stretch: To exercise your calf muscles, stand in front of a wall and place both hands on it, arms extended. Bring your left foot forward, keeping your heels on the floor. Bend the left knee towards the tip of the foot, keeping the other leg in the same place. Hold the position for 2 seconds and return. After 20 repetitions, switch legs.
• Neck and Trapezius Stretches: You know that heaviness in your shoulders after a long day at work? It is caused by tension in the muscles called trapezius, located near the neck. To stretch the area, place your right hand on the left side of your head, just above your ear. Pull your head to the right side, always keeping your shoulder tight. Repeat on the opposite side.
• Lateral stretching of the spine: the spine is an important region of our body and its stretching brings more security during exercise practices. To do this, sit with your back to the wall (or somewhere you can lean on it) with your legs straight or bent, support one hand and raise the other above your head, stretching well. Hold for 20 to 30 seconds and repeat on the other side.
• Inner Lateral (Adductor) Stretch: This is one of the simplest stretches, but it is very beneficial. To do this, sit comfortably with your legs in the butterfly position. Make sure your back is well supported. Then, with your hands under your knees, push your legs down.
• Posterior Chain Stretch: If you spend a lot of hours sitting for work or other activities, this stretch is for you. Standing or sitting, keep your legs straight and bring both hands towards your toes. Try touching them if possible. If you want to stretch even more, try, in this same position, to bring your chin to your chest.
• Stretching the outer side of the thigh (abductors): For this stretch, you should sit with your back supported and legs straight. Bend your left knee and pass it over your right leg, leaving your foot well supported on the other side of your leg. Then, with your right hand, pull the knee that is bent. Leave it for 20 seconds and then switch to the other leg.

Stretched muscles give you more energy and confidence to exercise without fear of injury. Also, stretching is a great way to relax in times of tension. With the body ready, let’s go to the exercises at home.

12 exercises to do at home and change your routine

Did you know that 1 in 2 Brazilians does not exercise enough? This data was pointed out by a study by the World Health Organization (WHO). Having an active life doesn’t have to be a heavy burden: with just a few minutes of exercise at home, you can have much better health. Check out these options to put into practice and leave the sedentary lifestyle behind.

1. Light training to get the cobwebs out of the muscles

What prevents us from starting to exercise is not knowing where to start. That’s why we’ve separated a video with the ideal workout for a beginner, with light and low complexity exercises. Personal trainer Camila Sachs has put together a complete series, so that those who have never set foot in the gym can get started with exercises at home. Check out!

2. Breathe, exhale and don’t freak out with home exercises

If, after two sit-ups, you’re feeling like your own fitness muse, why not learn a few more sets of exercises to do at home? The youtuber and personal trainer Carol Borba put together a series of exercises for the sedentary – or rather, fitness muses in development. Take a look!

3. 3-minute workout for those who don’t have time for exercise

If you use lack of time as an excuse for not exercising, think of a better one. Coach Vinícius Possebon put together a 3-minute workout, which you can do anywhere at home and at any time. Three minutes before bed? Check it out in training.

4. To lose weight without leaving home

Believe it or not, it is possible to lose a few pounds by exercising at home. Personal trainer Marcio Lui prepared a sequence of exercises to be done in 5 minutes and that helps with calorie loss. Do not believe? See with your own eyes.

5. Tired of boring workouts? Bet on the dance!

Dancing in the middle of the house with the music at the top is one of the favorite activities of Brazilian women. So why not combine that with light exercise? Losing weight and having fun at the same time is possible. Check out the class prepared by personal trainers Laura and Bernardo.

6. Burn calories with Aerohiit

Aerohiit has become a fad among those who want to lose calories in a very effective way. And now you will be able to do it in your living room, with teacher Lira Bueno from Exercises at Home. Want to see 700 calories evaporate? Play the video!

7. Finally, leg training has arrived

If you don’t want to be the strong fitness type at the top and thin at the bottom, you better put those legs to work. With a sequence of simple exercises, you will train your lower limbs without leaving your chair. Check out Carol Borba’s workout for your legs.

8. Get the legs and butt of your dreams

Necessary materials

1. mat
2. Pair of shin guards (for those who want more challenge)

Now is the time to work your legs and butt better, with exercises that increase in complexity and require a little more. It’s 30 minutes that will work the legs, thighs, calves and glutes. Are you ready? So let’s go.

9. Exercises for Thicker Legs

This workout is for those who want thicker legs and a more defined butt. It’s 4 minutes daily of exercises at home, simple and without equipment. Check out the exercises in the video.

10. Now it’s time to get the bae off the couch

Better than training alone is training with someone who motivates and encourages you. Therefore, physical educator Juliano Farah has prepared a series of 7 exercises for you to do at home with your partner. Couple that train together, stay healthy together. Enjoy the exercises!

11. Unity is strength (in training too)

Physical trainers Sérgio and Dominik Bertolci created a series of exercises for couples to strengthen the physical part and also the relationship. Why not turn training into a time to strengthen the relationship with your partner? Practice now.

12. Who doesn’t have love, trains with friendship

Being single doesn’t mean training alone. That’s why anyone who has a friend has everything – including a partner to exercise at home. See a series of workouts for you to do with your best friend or your best friend!

As you’ve seen in the videos, the exercises are nothing out of this world. If you liked to embark on a healthier wave, enjoy and combine the exercise routine with a different diet: get to know these low carb foods and see how to include them in your daily life.