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  • Writer's pictureChiropractic First

Easy In Home Exercises

Updated: Mar 1, 2021

Daily routines are different for everyone, but what they all have in common is they can be taxing, stressful, and hard to deal with on occasion. A good way to keep your mind and body at ease and less stressed out is doing some home exercises. It is not something you have to do every day, but every other day is a good option. Home exercises have a lot more benefits to them than people think.

One thing that most people do not know or believe is that home workouts can be helpful, especially with building muscle because generally you only use your body weight to do the exercises. Well, according to The Journal of Exercise Science & Fitness, press up with just your body weight was as effective for muscle hypertrophy and strength gain. Along with that researchers at the University of Pristina, it makes no difference to your overall health whether you embark on a routine of jogging or bodyweight exercises.

If you’re wanting to start your journey of healthy living but do not want to pay for a gym membership here are a few exercises that can help you get there!

Press Up or Push Up

o Place your hands flat on the ground shoulder-width apart and make your back flat.

o Lower your body until your chest is about an inch from the ground.

o Then extend your arms fully in an upward motion.

o Repeat


o From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor.

o From there kick your feet back as far as you can while keeping your arms extended.

o As soon as your feet land jump them back in towards your hands, then jump up into the air.

o Land and immediately squat down to go into the next rep.

Jumping Lunges

o Lunge forward until your rear knee is almost touching the ground.

o Jump into the air, bringing your rear foot forward and the front foot back.

o Land in a lunge and repeat.

o Land on both feet simultaneously to cushion the impact on your joints.

Spiderman Press-Up

o Get into a traditional press-up position.

o Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground.

o Press back up and return your leg to the starting position.

o Repeat with the alternate leg.


o Get in a press-up position, but rest on your forearms rather than your hands.

o Make sure your back is straight and tense your abs and glutes.

o Hold without allowing your hips to sag.


o Lie flat on your back with your knees bent at a 90-degree angle.

o Place your hands on either side of your head.

o Push your lower back into the floor as you lift your shoulders a few inches off the floor – always make sure your lower back stays in contact with the ground.

o Tense your abs hard at the top point of the movement, then return under control to the start position.

To learn more click here!

To find more exercises that can help you specifically, stop in and talk to Dr. Davis and he can help you target problem areas that you want more work on.

To schedule an appointment as a current patient or new patient, visit our Bookings page, our Facebook page, or call to get the exact time you need! 712-560-9013

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