Always using the same old excuse to not exercise?

“The gym is too far.”
“It’s too crowded at this timing.”
“I can’t go out for a run, it’s raining.”

Your excuses are invalid now. Let me introduce you 5 basic exercises you can do at home to build on your foundation and learn how to activate your major muscles (chest, legs, core, back).

Where you should feel: Chest and under the armpit

Where most people feel: Arms only

How to execute: Ensure that your shoulder to the knee is one straight line (if you not sure, take a video of yourself and check). Lower yourself down and when you push up, try to “GEK” (aka engage/squeeze) your chest muscles. Throughout the movements, make an effort to keep the shoulders shrugged away from the ears

Where you should feel: Back thighs, outer thighs, butt

Where most people feel: Front thigh only

How to execute: Ensure spine is straight throughout the movement (video yourself la then you know). Try to feel the stretch in the back thighs as you sit back and try to “GEK” as your stand up and finish up with a standing position squeezing your butt really tight until you want it to cramp (not joking). Ensure knees are in line with your toes!

Where you should feel: Upper back muscles, core, butt

Where most people feel: Arms

How to execute: Shine your chest up to the ceiling, fingers pointing to the side, and squeeze your shoulder blades together BEFORE lifting your butt off. Squeeze the butt to lift off and hold your table-top position, which means if I put a cup of water on your belly it should not topple. Do your job well, table. XD

Where you should feel: Waist/core, under the armpit

Where most people feel: Neck, shoulders, lower back

How to execute: Think of lifting off from your waist, and check that your shoulder is stack directly above your elbows. Push away from the floor and shrug your shoulders away from your ears to engage your muscle under the armpit. Keep neck in line with your body (do a double chin, it will help), as most of us have a forward neck.

(do some cardio la, might as well right)

Where you should feel: Heart pumping

Where most people feel: Heart pumping

How to execute: I’m sure anyone who has done the NAPFA test will know what is this, unless you are a foreigner never study in SG before, then read on. Set up points A & B, then sprint from A to B and back to A and keep going back and forth as fast as you can.

Feel free to plan your own number of sets and repetition, if not you can follow a guide for beginners below to kick start:

Push up - 10 reps
Squats - 20 reps
Reverse table-top - 10 seconds hold
Side plank - 15 seconds hold each side
Shuttle run - 30 seconds non stop
Rest 1 minute, REPEAT 4x

At SgFitFam, our personal training sessions are located in boutique gyms island-wide but are not restricted to gym equipment only. Our personal trainers can travel to your home and also do outdoor training sessions if you prefer. We strongly recommend investing in at least a few sessions to get your basic movements before you move on to heavier weights or higher intensity. Prevention is better than cure; wouldn’t it be better to avoid injuries and pain entirely than regretting it later and spending even more money on rehabilitation? (Read: Exercise Equipment For Beginners)

Need help to start an exercise program? Claim your free body composition measurement now.

This article is written by our founder and personal trainer, Gina Chan, who specialises in bodybuilding, functional training, weight management, and re-conditioning. She is also a certified Pilates and aqua aerobics instructor.

Edited by the SgFitFam Team.