Feeling too busy to head down to the gym, or feeling pinch of the economy and have to sacrifice the gym membership? Are there then other ways to keep fit? Yes, you can do it right at home!
If you realized, many exercises can simply be done as per the routine and does not require bulky equipment. For these exercises, you can get the low-cost yoga mat, so that you can protect your body too. Here are some equipment-free exercises for the full body workout:
Crunch – Lie on your back with your knees bent at 90 degrees. Place your hands at the back of your head, but with fingertips lightly touching the head, and not clasping the head nor the neck. Draw your belly button inwards. Curl up your upper body so that you bring your elbows or chest to reach your knees. Focus on the muscles to make sure you are using the abdominals rather than the back, leg or neck muscles. Exhale as you curl up, inhale as you lie down. Do two to three sets of 10 to 12 repetitions. Stretch in between sets.
Plank – Assume a (modified) push-up position with your elbows bent at 90 degrees with both forearms resting on the mat. Your elbows should be directly underneath your shoulders. Look down towards the mat. Your body should form a straight line from the head to your heels. The feet should be together with only the toes touching the floor. Aim for 30 seconds each time or as long as you can.
Push Up – Place your hands on the ground, directly underneath the shoulders. Stretch your legs back so that only your toes touch the ground (an easier variation is to kneel). Engage the core, glutes and hamstrings and make sure your body is straight. Inhale as you lower your body, keeping your back straight. Do not let your butt dip or stick out during the movement. Draw the shoulder blades back and down, keeping the elbows close to your body (do not extend the elbows out). Keeping the core engaged, exhale and push back to the starting position. Do not lock your elbows once you reach the top. Do 10 to 20 repetitions. Form is more important than number.
Jump Squat – Cross your arms over your chest. Look forward with your back straight and legs shoulder-width apart. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel (or lower) to the floor. Pressing mainly on the ball of your feet, jump straight up in the air as high as possible, using the thigh as a spring. Exhale while you jump. Be sure to land with your 2 feet straight with toes touching the floor first. Once you land, immediately squat and jump again. (Note: Do not perform this exercise if you have any knee or back injuries. Take note of your landing because an improper landing can result in injury.)
If you want more variety, you can also get the resistance band or the dumbbells. Or you watch exercise shows like what is depicted in the article image. It would be fun. The main thing is always to keep yourself healthy, because without health, you have nothing.
© LOOMI Group 2016
This article is first published on loomigroup.com
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