Exercise at home without gym equipment
Everyone would love their own gym at home, especially one packed with shiny new high tech equipment. But as nice as it sounds, it’s just not an option for most people. As exercise is so important, we’ve put our heads together and come up with this list of effective exercises that don’t require any equipment.
Push ups
While not the most popular of exercises, push ups can be made easier. Try from your knees instead of keeping your legs straight. Or stand and lean with your palms against the wall, push away and lower yourself back to the wall. You’re building arm strength and working the muscles in your chest area.
Walking and stairs
If the weather’s good, slip outside and enjoy the scenery while you stride about the streets. In bad weather, head up and down that flight of stairs a few times. Too easy? Let’s add a load for extra resistance. A can of fruit in each hand doubles as hand weights, or carry a basket of washing, a small child, or a sand filled bag. Stair climbing tones your legs and is great for low impact aerobic exercise. If you don’t have stairs, find a step, and step up and down. Stepping strengthens and tones the quads, glutes and calves, and can be a good cardio workout. Pump your arms as though you are sprinting.
Skipping
Skipping is ideal for cardio fitness, you can do it anywhere, and it’s good for circuit training. Grasp an electrical cord or rope in each hand, and roll your wrists not your forearms. Stay light on your feet and keep up on your toes. Keep your jumps small and go for as long as you can. If you have weak pelvic floor muscles, try stepping through with one foot and then the other instead of jumping with two feet together.
Crunches
What could be easier than lying on the floor! These are the best exercise for building and strengthening your abdominal tummy muscles. If you’re just getting started, don’t worry about lifting your head all the way up. As long as you lift your head and shoulders until you feel the stretching of the tummy muscles, it’s working and you will see the benefit.
Squats
These are powerful exercises for your legs and buttocks. Kick off by sitting and standing up again from a chair. As long as you’re able to do a few repetitions, you will provide some benefit to your body. When you’re ready, add some weight.
Clean and press
This exercise strengthens your legs, glutes, lower back and core, and the press exercise is great for the shoulders. Sticking your butt out as though you’re going to sit on a chair is great for toning for legs. With your feet shoulder width apart, squat down, keep your feet flat, look up and keep your back straight. Pick up your imaginary weight and stand up while pressing your hands above your head. Once you master the technique, add some weight to each hand or try lifting your child under the armpits. Aim for 3 sets of 10 repetitions.
Dancing
Dancing is good exercise, which benefits your heart and helps get you fit. Not only that, but dancing can lift your spirits and give your overall mood a boost. Turn on the wireless and shake that booty!
