Some days heading out to the gym is just not in the cards due to your busy schedule, or maybe the weather is just too miserable to leave the house for a jog, not to worry because you can still get a great workout. There are lots of exercises that you can do in the comfort of your home with no equipment required.
If you are concerned with strengthening your core muscles then the plank is the exercise for you. It is a challenging exercise but it works to help strengthen and stabilize your core muscles. To begin start on the floor in a push-up position, instead of pushing down towards the floor for a push-up, hold the position with your arms extended. Aim to hold the position for 30 seconds, but to start with just hold it for as long as you can, you can then add ten seconds to your hold each day.
Crunches are an excellent exercise to work all of your abdominal muscles. Lie down on your back, knees bent with your feet flat on the floor, hip-width apart. Place your hands behind your head with your thumbs behind your ears, but do not lace your fingers together. Hold your elbows out to the sides and start to roll up so that your head, neck, and shoulder blades are off of the floor. Hold the position for a few seconds and then slowly lower yourself back down to the floor. Try to start with a set of 25 crunches. There are many variations of crunches that you can do once you are comfortable with them to work different abdominal muscles.
You don’t have to have weights to get in a good workout for your arms. Stand with your feet shoulder-width apart, and raise your arms parallel to the floor. Start with small circles moving forward and gradually make your circles bigger until you can feel a stretch in your triceps. Start with circles going forward and then do them in reverse.
Calf raises are a super easy exercise that can be done anywhere, from the shower to the line at the grocery store, although people might look at you a little strangely. To do a calf raise stand with your feet shoulder-width apart and push up through the balls of your feet until you are standing on your toes. Slowly lower your feet back down to the ground. Repeat until your calves start to feel a little bit tight.
Lunges are a great exercise to work out your glutes, hamstrings, hips, quads, inner thighs, and core. Start by standing up straight with your feet shoulder-width apart, take a large step forward with your right foot, making sure that your heel hits the floor first. Now lower your body until your right thigh is parallel to the floor and your right shin is vertical. Now push your right heel back into starting position, and change legs. If necessary you can use a chair to hold onto for balance while doing your lunges. Try to do 2 sets of 20 repetitions while alternating legs.
Tricep dips are a simple exercise that you can use to tone your triceps, pectoral, and back muscles. You don’t need any equipment but you will need a chair for this one. Sit on the chair and grip the edge with your hands while stretching your legs out in front of you. Move forward so that your feet are flat in front of you on the floor, with your arms bent behind you holding you up. Slowly raise and lower your body using your triceps to do the work. To start with try completing three sets of 15 repetitions.
Squats are another exercise that requires no equipment, and they work out your entire body while helping you to lose weight and build muscle. Stand with your feet a little bit wider than hip-width apart. Put your arms out in front of you parallel to the ground, tighten your stomach muscles and bend your knees, squat down until your hips are lower than your knees. Hold for a second and slowly return to your starting position. To start with try and complete 2 sets of 15 repetitions.
Looking for an exercise that will get your heart rate up? Try jumping rope! It’s not just for kids and it is a great workout for the whole body. You don’t have to have a whole lot of room, and it is very likely that you or your kids already have a jump rope laying around.
So there you have it, some simple but effective exercises that you can do in the comfort of your own home. Just because you don’t have time to hit the gym, or maybe you simply don’t want to get out one day, doesn’t mean that you can’t still get a great workout in at home with no equipment required.