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Find a clear and peaceful place in your home to work out.
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Whether it's because of time or financial constraints, working out at a gym or health club isn't for everyone. Still, you can perform a comprehensive workout routine right at home. Compound exercises -- which work more than one joint or muscle group at a time -- are particularly effective for home workouts. The deadlift, for example, works your glutes, lower back, core and hamstrings -- and with a few modifications it can be easily performed anywhere.1.
Clear a space in your home that has ample room for working out. Make sure that you can move in a full range of motion without hitting any furniture or walls. Hang a mirror, if possible, to view your form while you are performing the deadlifts.2.
Warm up for at least 10 minutes with moderately paced cardiovascular exercise. Options for a warm-up at home may include using stationary exercise equipment, jumping rope or jogging around the block.
Perform the deadlifts with resistance methods that are easier to use at home, such as dumbbells and kettlebells. Substitute traditional weights, alternatively, with common household items such as water bottles or cans of food. Weigh the bottles or cans on your home scale so that you know your resistance levels. Use an amount of weight that allows you to perform eight to 12 repetitions with proper form.4.
Stand with your side toward the mirror. Place the dumbbells, kettlebells or other form of resistance on the floor right in front of your feet. Stand with your feet hip-width apart. Bend your knees and hinge your hips back to squat down and pick up the weight. Keep your chest lifted, spine elongated, shoulders pressing down and abdominals engaged.5.
Come to a standing position by straightening your knees and moving your hips forward. Keep your palms turned in toward your body and rest the weights alongside your thighs. Activate your abs constantly throughout the deadlift to protect your lower back.6.
Bend your knees to squat down again. Lower the weights toward the floor, stopping at mid-shin. Keep the lower and upper back straight at the bottom of the deadlift. Glance in the mirror to make sure that your back is straight.
- Water bottle
- Cans of food
- Raise and lower the hips and shoulders in one simultaneous movement. Study yourself in the mirror to make sure that you are working with correct form.
- Bring a towel for sweat and cup of water for hydration into your home exercise area at the beginning of your workout. This prevents you from having to go to the kitchen for water, for example, mid-workout, which can cause you to become distracted.
- Avoid using a resistance level that is too heavy; you should be able to perform at least eight repetitions with proper form. Using an inappropriate amount of resistance can cause injuries during deadlifts, especially to your lower back.
- Consult a physician before beginning a home workout for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues. Tell your doctor if you have any lower back injuries or conditions.