Not enough time to get to the gym on a regular basis? Never been to a gym and nervous about going on your own? No room in the budget for a monthly gym membership? Would rather workout in the privacy of your own home? There are many “excuses” or reasons why people would rather avoid the gym and do their workout in their own home, which is why I thought it might be appropriate to make this week’s article about exercises you can do at home with little to no equipment at all. A lot of people think that in order to get a good strength training workout you need a lot of fancy equipment like dumbbells, stability balls, or the hottest new training device on the market; however, this is a myth, you can get a great workout done at home using just your own body weight and a few things you can find around the house. Strength training is a very important part of a fitness regimen for people of any age group and any fitness level to build muscle strength and stability, improve balance, strengthen bones, and improve metabolism; therefore, it’s important to be sure to find something that works for you. If at home exercise is the best bet for you and your schedule then so be it, set aside 30 minutes to an hour 2 to 3 times a week and start seeing results and feeling great!
Here are 5 body weight exercises to do at home:
-Perform a warm-up of 50 jumping jacks prior to beginning this routine and be sure to stretch right after.
-Do each exercise once and then repeat the circuit 2 to 3 times per workout.
1. Single Leg Chair Squats- Choose a chair height that allows you to sit with both feet on the ground and knees bent at approximately 90 degrees. Begin by sitting on the chair, lift one 1 foot off the ground and rise to a standing position using the opposite leg then lower your body back down to a sitting position on the chair and repeat. Perform 12 to 15 reps on each leg before moving to the next exercise.
2. Push Ups- Begin with your hands directly underneath your shoulders and your back and legs straight. Perform as many push ups as you can off of your toes and if you can’t get to 12-15 reps drop to your knees to make it easier and finish off the set. Try to challenge yourself to get your nose as close to the floor as possible before returning to the start position on each rep.
3. Triceps Dips- Begin sitting on the edge of a chair or the couch with both hands right beside your body gripping the chair. Slide off the chair so you are only supporting your body weight with your arms and slowly lower your body straight down until you have a 90 degree angle at your elbows. Squeeze the muscles in the back of your arm to lift your body back up and repeat for 12 to 15 reps. Beginners should keep feet flat on the floor and knees bent, but those with more upper body strength can try doing it with legs extended out in front of them.
4. Single Leg Bridge- Starting position for the bridge is lying on your back on the floor with your knees bent and feet flat about 10 to 15 inches from your bum. Begin the exercise by raising one leg straight up in the air so there is a 90 degree angle between your leg and torso. With the opposite leg still bent, squeeze your core and gluts while raising your body up until it is in a straight line. Once you have your torso straight, lower your body back down and repeat, you should feel this exercise in the back of the leg, gluts, and core. Perform 12 to 15 per leg.
5. Plank- With chest facing floor and back held straight, prop yourself on forearms and toes, engaging your abs and gluts. Hold your body stable with back straight for 30 seconds.
Email Michelle@core-condition.com for more information on strength training at home.
Michelle Roots BA Kin, CSCS, PES