Wednesday, 23 January 2013
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Workouts for Apartment Living
With my busy, always on the go schedule, I don't always have time to go to the gym. And that's okay, as long as I still get in my workout. But at my college, I live in an apartment and I definitely don't have the room for exercise equipment and some workouts that I do at the gym. So I've compiled a list of workouts that are easy to do in a small living area.
Most of these workouts are pretty simple. I just recommend that if you don't have a carpet, purchase a yoga mat so your spine doesn't hurt.
1. Crunches. Lay with your back on the ground and your legs in the air, bent 90 degrees and parallel to the ground. Place your fingers on the temples of your head (not behind them, you don't want to strain your neck) and lift your chest to your knees. This works your abs.
2. Oblique Twists. Sit on the ground and lift your legs about ten inches off the ground (you can cross them). Hold your hands out in front of you and then rotate your body and arms to either side of you. You can even hold a medicine ball (or a full water bottle) for extra weight and an extra challenge. This works your external obliques.
3. "Sun Gods." I don't know if this is the correct name for this exercise, but it's what my coach used to call it. Stand up straight with your feet shoulder length apart and your arms straight out to the side (like a T) and rotate them. You can alter this workout by rotating in different directions, big or small circles and also with your arms in front and above you, parallel to each other. Just make sure you are rotating them at a slow, steady pace for optimal results. This works your arms, shoulders and back.
4. Calf Raises. Position yourself with your feet shoulder length apart, stand on your toes and slowly lower yourself down, but not all the way- your heel shouldn't be touching the ground. If you have a staircase it's easier to ensure this doesn't happen (just make sure you hold onto the rail)! You can do this exercise with your feet parallel to each other, as well as with your toes facing each other and apart. This workout strengthens your calves, ankles and stretches your shins- a good way to prevent shin splints!
5. Flutter Kicks. Lay on your back with your legs straight and your hands comfortably under your back. Lift up your chin to your chest, but make sure you're not straining your neck! Point your toes and lift both legs about 6 inches off the ground. Rotate lifting them up and down, but don't let them go lower than those 6 inches. The lifted leg should never go higher than a 45 degree angle with your body. Make sure your legs stay straight (but not locked). The slower you rotate, the more difficult the workout, but also the more beneficial it becomes. Flutter kicks help develop the hip flexors, abs and leg muscles.
6. Planks. Lay on the ground, but on your stomach. Lift yourself up and rest on your toes and forearms. Your back and butt should be straight, forming a plank, and hold yourself in this position. For an extra challenge lift up one arm for 15-30 seconds and try to remain balanced (and then rotate arms). Planks are extremely beneficial as they work your entire core; your abs, back and stabilizer muscles.
7. Wall Sits. This used to be one of may favorites because I was able to hold it for an extremely long time. Find a clear spot against the wall and lower yourself into a sitting position; your thighs should be parallel to the ground. You can keep your arms to the side, or lift them above your shoulders and against the wall to work them as well. For an extra challenge, hold a medicine ball. You will definitely be feeling this in your thighs.
There are many different workouts that you can do in your home, but these are my favorite to do (especially within a small area).
What are your favorites? Will you try these? What other workouts can you do in an apartment or at home?
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About the Author
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- From: NicoleS
- Name: NicoleS
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- About Me: A third year college student who loves to run, workout, eat, and live a healthy lifestyle- and who also loves writing about doing those things.
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Comments (10)
Good list. Not only do these work in a small area, but they don't involve jumping around and this disturbing neighbors who live below you. (I learned my downstairs neighbor dislikes it when I do P90x.. :/ )
I'm not in an apartment now, but my workout area at home is small. So I really like this list. And one of my favorite kettlebell workouts has a couple of the same moves in it, like the oblique twists (called Russian twists, holding a 9kg or 12kg kettlebell) and the plank. Plus another kind of crunch, a pullover crunch holding a kettlebell. So anyway, kettlebell workouts are a way to get a really rigorous workout in a fairly small space. Just don't drop the kettlebell, especially if you have neighbors beneath you!
Another workout I really like that works well in a *very* tight space is called T-Tapp. It is more low-key than kettlebells, but it is one of the best fat loss workouts I have tried. I was able to do it to lose fat while recovering from a very bad lower back. I actually lost 41 inches with it, over the course of a few months, a few years ago.
Anyway, Nicole, I looked at a few of your posts and really like your writing. Hope you keep it up!
Flutter kicks (we called them butterfly kicks when I was in NJROTC) KILL. Oh my god, the most intense workout. haha Excellent list. :) Could've used this a year ago. >.<
Note: my fitness instructor (who has an MS in exercise physiology) told me this summer it's ok to put hands behind head, as long as you don't bring your elbows forward. Look UP and keep your elbows out of your field of view. For me this PREVENTS me from straining my neck by letting me support it. Every time I do crunches without giving my head some support, my neck hurts like the dickens after like 10.
@galliver@xanga - Great tip, thanks!
@Eileen - thank you! And I think kettleballs are great as well!
I love this! Being a college student and having so many obstacles that keep me from getting to the gym (bad weather, hectic schedule of class and two jobs, etc), this is an awesome way to do easy, quick workouts that really work! I also love that they don't require equipment, even the oblique twists that you can substitue a medicine ball with something like a full bottle of water, because I'm also too broke to afford much more than a yoga mat haha.
Thanks so much for posting it!
I never knew the Sun Gods to have any kinds of name. I guess you learn all kinds of things on Xanga. I do some of these in my apartment already but I'll try adding the rest. Good post.
Thanks! My and my roomie are gonna do them together, see how it goes. :)
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