Wednesday, 23 January 2013
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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