Many people who are sitting at home, ideal, are searching for a home workout plan and finding different ways to workout at home, but if you are here, then maybe you haven’t found the right one. Here we have mentioned different exercises that work for various body parts. We have made this workout plan by keeping it in mind that people find it easier to do and they can work on their different body parts accordingly.

Here we have listed down some exercises according to different body parts that are very effective, and can literally show fast results. These workout at home techniques that doesn’t require any equipment can change your life a lot and will help you develop your personality a lot.

Workout at home for shoulders –

When it comes to a good physique and personality, shoulders can play a major role in that. So we have listed down some exercises that help in developing the shoulder muscles and their strength too.

1. PLANKS – Planks are a good way to strengthen your upper body, they help in developing it and making it stronger.

HOW TO DO IT

  • Lay down on the ground with your front side facing the ground.
  • Lift your upper body from the ground with your hands(from elbow to palm) touching the ground.
  • Maintain the posture for 30 secs.
  • Repeat the exercise 10 – 15 times.

2. UPWARD STRETCH – Doing this exercise causes tension in your shoulder muscles and strengthens it.

Upward stretch(workout at home)
This is how you do an upward stretch.
(workout at home)

HOW TO DO IT –

  • Stand with your feet wide apart and raise your hands up high in the sky.
  • Touch both your palms and stretch them upwards as high as possible.
  • Hold the position for 15-20 secs.
  • Repeat the same 20-30 times.

3. PUSH-UPS – They help us in many ways, if I would have told do award a single exercise that’s a multi-tasker, I would have awarded push-ups for that.

push-up(workout at home)
This is how you do a push-up.
(workout at home)

HOW TO DO IT –

  • Lie down on the floor with front side facing the ground.
  • With the of your palm lift your upper body, bring it down near the ground then again lift it up.
  • Do it 100 times a day(if a beginner start with 10)

4. ARM CIRCLES – An another shoulder muscle strengthening exercise that we personally prefer as it works really well. It makes you active and helps in developing your shoulder muscles too.

arm circles(workout at home)
This is how you do arm circles.
(workout at home)

HOW TO DO IT –

  • Stand with your feet wide apart and start rotating your hands in a clockwise motion.
  • Do it for 15 secs. then take a pause.
  • Repeat 10-15 times.

Workout at home for abs –

Those sexy looking abs and flat tummy is everyone’s dream. But in reality, not everyone has it. Are you looking for a way to get them?. Don’t worry we are here for that. Here are some exercises that will help you lower down your belly fat and help you in achieving those sexy looking abs.

1. CRUNCHES – Crunches are a good option when it comes to building six-pack abs. It is one of those exercises that show fast results for abs.

crunches(workout at home)
This is how you do crunches.
(workout at home)

HOW TO DO IT –

  • Lie down on the floor with the backside facing the ground.
  • Bend your knees and put arms across the chest.
  • Lift your upper body from the ground then bring it back to the initial position.
  • Repeat it 20-30 times.

2. PLANKS – This is an exercise that works for different body parts and that too very well. It causes tension in the muscle that helps in muscle building. It’s good for the abdomen area.

HOW TO DO IT –

*Refer to workout for shoulders, the steps for plank are mentioned there.

3. MOUNTAIN CLIMBER – This is another exercise for the abdomen that works nicely and helps in building six-pack abs.

mountain climber(workout at home)
Mountain climber exercise.
(workout at home)

HOW TO DO IT –

  • Lie down the way you perform push-ups.
  • Bring left leg in front just like when you climb a mountain, bring it back to the initial position. Do the same with the right leg.
  • Repeat the same 30-40 times.

4. BUTT BRIDGE – It helps in developing the abdominal and butt area as well.

butt bridge(workout at home)
This is how you do a butt bridge.
(workout at home)

HOW TO DO IT –

  • Lie down on the floor with your back on the ground.
  • Your hands should be on the ground as well behind your body, knees should be bent, and feet flat on the ground.
  • Now lift your body such that your shoulder and knee comes in a straight line(note – your shoulders should be touching the ground).
  • Bring back your body to the initial position.
  • Repeat 20-30 times.

5. FLUTTER KICKS – This also comes under abs building exercise, one should definitely try this in order to achieve six pack abs.

This is how you do flutter kicks.
(workout at home)

HOW TO DO IT –

  • Lie down on the floor with your back facing the ground and hands at the back of your body.
  • Now lift one leg at a time above the ground and then bring it back, do the same with other leg.
  • Repeat 30-40 times.

6. COBRA STRETCH – This is a part of yoga which is good for abdomen, butt and thighs.

cobra pose(workout at home)
This is how you do a cobra stretch.
(workout at home)

HOW TO DO IT –

  • Lie down on the floor with your front side facing the ground.
  • Now lift your body such that your lower body and palms are touching the ground and your upper body from the abdomen is lifted up such that there is a pressure on your back.
  • Stay in the position fir 15- 20 secs.
  • Repeat 10-15 times.

Workout at home for butt –

“A good personality needs a good butt”. When you are working on your body you obviously have to work on your buttocks for better overall results. So these are some exercises that will help you with it.

1. SQUATS – When it comes to the development of lower body, squats play a major role in that. Doing squats daily will show you faster results. So make a habit of doing them on a regular basis.

HOW TO DO IT –

  • Stand with your feet apart and arms crossed against your chest.
  • Now bend your knees to a level just like when you sit on a chair, keeping your back straight.
  • Now go back to the initial position.
  • Do 100 squats a day.

2. SPLIT SQUAT – This also comes under the category of squats, and is also good for the development of lower body.

split squats(workout at home)
This is how you do split squats.
(workout at home)

HOW TO DO IT –

  • Stand with feet wide apart and arms across your chest.
  • Now take your left leg a step back then perform squats 5 times. Do the same with the right leg.
  • Repeat this 20-30 times.

3. LEG KICKBACKS – This is also one of the exercises that you can perform while you are doing a workout at home for butts.

This is how you do leg kickbacks.
(workout at home)

HOW TO DO IT –

  • Lie down on floor with your front side on the ground.
  • Now lift your body such that only your palms and knee to toe portion is touching the ground.
  • Now kick backwards with your left leg 5 times and then with right leg.
  • Repeat this 20-30 times.

4. BRIDGE – Bridge or the butt bridge are the same exercise. It works for developing your lower body as well as the abdominal area.

HOW TO DO IT –

*Refer to butt bridge exercise mentioned above, they both are same.

5. SIDE LUNGE – Another beneficial exercise for lower body enhancement. Do add this to your workout routine for better results for your lower body.

This is how you do side lunges.
(workout at home)

HOW TO DO IT –

  • Stand with feet wide apart.
  • Take a big step such that there is a very wide gap between your feet, while keeping your back straight.
  • Now lean on one of the sides and lower your knee such that it is bent at a 90-degree angle. Do this on the alternative side as well.
  • Repeat this 20-30 times.

6. HIGH STEEPING – Another good exercise for lower body development. It causes the lower body muscles to stretch and build.

The knee should touch your chest.
This is how you do high steeping.
(workout at home)

HOW TO DO IT –

  • Stand with feet apart and back straight.
  • Bend your one knee and bring it up such that it touches your chest then bring it back to the initial position, do same with the other one.
  • Repeat 20-30 times.

Also check out 10 best yoga asanas for glowing skin.


Workout at home for legs/thighs –

Lower body development is a main part of workout. If you are doing workout at home and don’t know the right exercises for the right part of your body, then it can be a big mess. So we have listed down some exercises for your lower body.

1. SQUATS – Squats works magic when it comes to strengthening of lower body. Doing squats show faster results when it comes to lower body enhancement.

HOW TO DO IT –

*Refer squats exercise mentioned above, the steps are same.

2. WALKING LUNGE – Walking lunge strengthens your thigh muscles and gives your leg a better shape. This is a easy yet helpful exercise.

This is how you do walking lunge.
(workout at home)

HOW TO DO IT –

  • It’s same as you perform a split squat, the difference is just that, you have to touch your knee to ground when you perform a squat and then walk a step and do another split squat.
  • Do this 30-40 times.

3. DONKEY KICKS – Another exercise that helps a lot in enhancing our lower body. Donkey kicks are very beneficial for relieving back pains as well. This is nothing but just another name for leg kickbacks.

HOW TO DO IT –

*Refer leg kickbacks exercise mentioned above, the steps are same.

4. SIDE LEG RAISE – This exercise makes your thigh muscles stronger and gives them a better shape.

This is how you do side leg raise.
(workout at home)

HOW TO DO IT –

  • Lie down on the floor and turn to one of the sides.
  • Now raise the top leg up high and then bring it down, repeat this 5 times.
  • Now do the same on the other side.
  • Perform the over all exercise 20- 30 times.

5. JUMPING SQUATS – This also comes under the category of squats and works well for the lower body as well.

jumping squats(workout at home)
This is how you do jumping squats.
(workout at home)

HOW TO DO IT –

  • This is same as you perform squat. Lower your body same as you do a squat and then jump high, do a squat again and repeat the same.
  • Do this 20-30 times.

6. WALL SIT – This exercise is also good for strengthening the lower body. It even helps in enhancing your body posture.

wall sit(workout at home)
This is how you do a wall sit.
(workout at home)

HOW TO DO IT –

  • Stand against a wall with your body touching the wall.
  • Now bend your knees at a 90-degree angle(same as when you sit on a chair).
  • Try to maintain the posture for 5-10 minutes.

Workout at home for chest –

A sexy and attractive upper body is every woman’s desire. But they many times don’t know how to work on it properly. Here we have mentioned some exercises that work like magic for our upper body.

1. PUSH UP – push-ups are the best option when you want to build your chest muscles and give them a good shape. Many of you already know how to do it so we don’t need to tell you but still for those who still want to know it,

HOW TO DO IT –

*Refer push ups mentioned above, they are the same.

2. WALL PUSH UP – A nice exercise when it comes to upper body development and strengthening of muscles.

This is how you do a wall push-up.
(workout at home)

HOW TO DO IT –

  • Stand near a wall at a one hand distance from it.
  • Put both of your hands on the wall lean against it and perform a push-up.
  • Do this 50-60 times.

3. COBRA POSE – Cobra stretch and cobra pose are the same exercises.

HOW TO DO IT –

*Refer to cobra stretch exercise mentioned above, they both are same.

4. PILLOW EXERCISE – Another upper body development exercise that helps in muscle development very well.

pillow exercise(workout at home)
This is how you do a pillow exercise.
(workout at home)

HOW TO DO IT –

  • Take a pillow and hold it with both your hands.
  • Bring your hands in front of your chest.
  • Press the pillow as hard as you can with both your hands and then loosen the strength.
  • Repeat the same 30-40 times.

5. SCISSOR EXERCISE – The right exercise for your chest muscles when you have no equipment and you are doing a workout at home. Try doing this exercise whenever you are doing an exercise or you are free.

scissor exercise(workout at home)
This is how you do scissor exercise.
(workout at home)

HOW TO DO IT –

  • Bring both your hands in front of your chest, straight.
  • Now cross one hand over the other and then the reverse.
  • Repeat it 50-60 times.

These are some of the exercises for your different body parts with which you can work properly on your body. So go try them. 🙂

Also check out 25 exercises you can perform at home.

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