You don't need a gym with thousands of dollars of equipment to achieve fitness. Bodyweight exercises allow you to stay fit at home or just about anywhere with little or no equipment. There is no excuse for not maintaining muscle strength and endurance regardless of your surroundings. You may mix and match these exercises to accommodate travel, home workouts or just to add some variety to your regular fitness routine.
Always start any exercise program with some warm-ups such as walking, jumping in place or even stepping side to side rapidly. Get your blood circulating and your body temperature on the rise before beginning your serious workout.
The following five bodyweight exercises require no equipment and may be performed in limited space:
Push Ups
Begin in a standard push up position; either on knees or toes. Do four repetitions of the push up. Make sure you keep your abs in and back straight. On the fifth repetition, only go halfway down and hold for four seconds. Slowly push back up and repeat the series to make a set of five: four regular push-ups and 1 halfway.
One Leg Balance-Squat-Reach
While standing on one leg, balance as long as possible. Add a slight squat position for more difficulty. If this is still too easy, place something on the floor, squat all the way down (still on one leg) and reach with one arm to touch it. Rise back up to the start position and repeat with other leg.
Wall Sit
With your feet about two feet out from a wall, lean back and place your back against the wall. Slowly slide your back down the wall until your legs are bent at the knees at a 90-degree angle and hold it as long as possible. Repeat until fatigued.
Abdominal Crunches
While lying on your back, bend your knees keeping feet flat on the floor. Do not lace fingers behind head, instead place hands along side of head so they do not assist in the exercise. Push lower back into the floor. Raise up slowly, lifting both shoulders off the floor a few inches. Hold for two seconds and return to the start position. Do not tuck your chin to chest.
Jumping Jacks
Jumping jacks, sometimes called the side-straddle hop, are a old-time standard that just about everyone is familiar with. They are a great cardio workout as well as an endurance builder.
Do each exercise for 30 seconds to two minutes depending upon your fitness level and goals. Proceed smoothly but quickly between exercises. Aim for a twenty to thirty minute workout. Always do a set of cool down stretches when done to prevent cramps or other injuries.
There are numerous other bodyweight methods you can add to this mix for variety and additional duration as you move forward. All of this workout was accomplished without the need for special or expensive equipment or membership fees. With a little motivation and creativity, you can do a full body workout anytime, anywhere.
Always start any exercise program with some warm-ups such as walking, jumping in place or even stepping side to side rapidly. Get your blood circulating and your body temperature on the rise before beginning your serious workout.
The following five bodyweight exercises require no equipment and may be performed in limited space:
Push Ups
Begin in a standard push up position; either on knees or toes. Do four repetitions of the push up. Make sure you keep your abs in and back straight. On the fifth repetition, only go halfway down and hold for four seconds. Slowly push back up and repeat the series to make a set of five: four regular push-ups and 1 halfway.
One Leg Balance-Squat-Reach
While standing on one leg, balance as long as possible. Add a slight squat position for more difficulty. If this is still too easy, place something on the floor, squat all the way down (still on one leg) and reach with one arm to touch it. Rise back up to the start position and repeat with other leg.
Wall Sit
With your feet about two feet out from a wall, lean back and place your back against the wall. Slowly slide your back down the wall until your legs are bent at the knees at a 90-degree angle and hold it as long as possible. Repeat until fatigued.
Abdominal Crunches
While lying on your back, bend your knees keeping feet flat on the floor. Do not lace fingers behind head, instead place hands along side of head so they do not assist in the exercise. Push lower back into the floor. Raise up slowly, lifting both shoulders off the floor a few inches. Hold for two seconds and return to the start position. Do not tuck your chin to chest.
Jumping Jacks
Jumping jacks, sometimes called the side-straddle hop, are a old-time standard that just about everyone is familiar with. They are a great cardio workout as well as an endurance builder.
Do each exercise for 30 seconds to two minutes depending upon your fitness level and goals. Proceed smoothly but quickly between exercises. Aim for a twenty to thirty minute workout. Always do a set of cool down stretches when done to prevent cramps or other injuries.
There are numerous other bodyweight methods you can add to this mix for variety and additional duration as you move forward. All of this workout was accomplished without the need for special or expensive equipment or membership fees. With a little motivation and creativity, you can do a full body workout anytime, anywhere.
By Abby Jarell
Article Source: http://EzineArticles.com/7337635
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