[vc_row][vc_column][vc_column_text]When it comes to fitness, many of us tend to associate it with the gym. Whilst the gym is a great place to truly focus and engulf yourself in a workout, the fact of the matter is, not everyone can go. For some, the cost prevents them from joining a gym and for others, it’s time and convenience; for example, the inability to be away from your kids or a job consuming most of your physical being. Not being able to attend the gym, doesn’t mean you have to ditch the idea of working out completely, but simply, modifying your workouts to coincide with your lifestyle.
Many people have taken on at-home workouts to combat their inability to go to the gym; regularly or at all. Working out at home poses many benefits; no travel time in between, a quiet and private atmosphere, pre and post workout food readily available, and if you are a parent, less time away from the kids. Getting started tends to be the hardest step as many people find that without equipment, they feel lost. If you can’t attend a gym and want to get a good workout in the comfort of your own home here are 10 exercises that are sure to get your body going and give you those desirable results!
- Squats
Squats are a staple of a good leg and glute workout and can be done without the use of equipment. Squats work your quadriceps, hamstrings, calves, abdominal muscles, lower back, and glutes. Aside from activating a number of muscles, squats can help with your joints. If you find your ankles, knees, or hip flexors to be tight, the squatting motion can help loosen them up over time. It’s important to ensure you keep proper form throughout the entire squat; chest up, hips back, knees over your feet. The deeper the squat, the more activated your muscles will be but do work at your own pace!
Simplify it: Body weight squats are the simplest form of a squat. If you are new to squatting – start with some simple body weight squats.
Intensify it: Squats can be easily modified to vamp up your workout. Jump squats are a great way to intensify the original.
- Push Ups
Another classic, yet very effective workout. Pushups are an upper body workout that works several muscles; pectorals, shoulders, deltoids, and triceps. If you are looking for an effective way to tone your upper body whilst simultaneously building strength, push-ups are the way to go! If you haven’t done push-ups before, don’t be discouraged if you can’t get the hang of them right away – it takes time to build up strength and good form!
Simplify it: If full push-ups are too difficult, try doing them on your knees.
Intensify it: Switch up your hand placement. Close-hand push-ups (or diamond push-ups) are a great variation and a great way to challenge yourself.
- Planks
Having a strong core doesn’t just mean having a 6 pack. Core conditioning is essential for building a strong core as well as improving posture and balance. Planks are a great way to work on core stability whilst simultaneously strengthening your core. Doing planks regularly is beneficial for your overall core strength.
Simplify it: Do planks on your elbows. This puts less stress on your arms if you are having trouble holding yourself up.
Intensify it: While holding your plank, tap your shoulder with the opposite hand and ensure your hips remain as still as possible.
- Leg Raises
Your core is stable and you are ready to get those abs! Leg raises are the way to do just that. Leg raises activate your lower and upper core, working every part of it. Many people find that toning the lower half of their stomach is the hardest, but luckily, it’s leg raises to the rescue!
Simplify it: Don’t bring your legs all the way down. Just pop your bottom off of the ground and keep your legs in the air.
Intensify it: Shoot up fast but come down slow. The slower you come down, the more of a burn you will feel!
- Wall Sits
Looking to really work those legs? Wall sits are so simple yet so effective. They primarily build isometric strength in the glutes, quadriceps, hamstrings, and adductor muscles. Next time you sit on the couch to watch some tv, do some wall sits instead!
Simplify it: Similar to squats, work at your own pace. If you cannot get enough depth or you cannot hold the wall sit for too long, don’t get discouraged. You will work your way up with consistency.
Intensify it: Sit as low as possible and hold your hands out in front of you for maximum intensity!
- Burpee
This one will probably take you back to the good old days in PE class! Burpees are a high-intensity workout that, not only target muscles but work your heart as well! Burpees are a great combination of strength building and cardio.
Simplify it: If you have weak or injured knees, take out the jump! This will put less strain on the knees whilst still giving you a good workout.
Intensify it: Turn the regular jump into a tuck jump and add mountain climbers when you hit the floor – now that is a high-intensity burpee!
- Lunge
Another great lower body movement. Lunges work several lower body muscles as well as abdominal muscles. Similar to planks, lunges aid with core stability and in the improvement of posture and balance. If you’re keen on toning up those glutes, lunge away!
Simplify it: When doing reps, do one leg at a time.
Intensify it: Switch legs in between by adding a jump!
- Sit-Ups
Sit-ups are a great way to build strength and tone your abdominal muscles. There are a plethora of variations when it comes to the sit-up; from crunches to Russian twists, which allows for you to easily switch it up when you feel like doing so!
Simplify it: If your core isn’t strong enough just yet, use your arms to help you up.
Intensify it: Do them in sections – crunch, half sit-up, full sit, and repeat!
- Skipping on the spot
A lot of at home workouts work well to target various muscle groups, however, you want to ensure you aren’t neglecting your cardiovascular health. Skipping on the spot is a great way to get your heart rate up and get the blood flowing. It’s also a great movement to do before any type of strength workout as it warms up the body.
Simplify it: Take your time. The faster you go, the more the intensity rises.
Intensify it: Get those arms moving – imagine you have an actual skipping rope in your hands and move your arms as such.
- Glute Bridges
Don’t let the fact that you are in a laying down position fool you, this movement requires a lot of glute strength. If you want to specifically target your glutes, glute bridges are the way to go (as the name suggests).
Simplify it: Put your legs further away from you. This way, there is less of a distance for your body to raise at the top.
Intensify it: Do the movement with one leg in the air. Just make sure to switch the leg every set!
If a gym membership just isn’t in the cards for you, it doesn’t mean you have to give up on fitness. Working out at home is just as rewarding and the ability to modify and create new workouts is limitless. If you do hold a membership, these workouts are great for those days you just can’t make it into the gym. Whatever the case may be, these workouts will have you sweating![/vc_column_text][/vc_column][/vc_row]