Whether you prefer to work out at home or are unable to make it to the gym, there are many exercises you can do at home. From your upper body, to your core, to your lower body, NEBH athletic trainers put together a full body workout that you can do anywhere-with no equipment necessary.
Body weight squats
Squats are excellent exercises that work your glutes, hips, thighs and core and promote bone health.
- Stand with your feet about shoulder width apart.
- Bend your trunk slightly forward.
- Bend your knees allowing your weight to shift through your heels-think like you are sitting down on a chair.
- Go only as low as you feel safe and pain free.
- To come up, use your quadriceps and buttocks to return to a standing position.
- Repeat 10-20 times
The knee extension exercise can help to restore knee mobility and strength by working the quadriceps. If you find using your own body weight for this exercise is too easy, consider using ankle weights.
- Start sitting with your legs hanging off a chair, bed or couch.
- Using the quadriceps muscles in the front of your thigh; kick your foot up until your knee is straight.
- Hold for 2 seconds, then, lower your foot down for a 3 second count.
- Complete 1-2 sets of 10
Abdominal crunches strengthen your core, which can help to improve balance and prevent lower back pain and muscle injury.
- Lie on your back on the floor or firm bed with your knees bent and hands at the back of your head with your elbows open wide.
- Find something on the ceiling to look at in order to keep your neck stable.
- Tighten your abdominal muscles and lift your head and shoulder blades off of the floor.
- Keep your lower back flat to the floor and hold for 2 seconds.
- Try oblique crunches as well by rotating your elbow towards your opposite knee. (they don’t need to touch)
- Slowly lower and repeat.
- Repeat 10-15 times
Wall push-ups are great for beginners or people with back issues. Try these to develop strength in the chest, shoulders and triceps.
- Start by standing a few feet in front of a bare wall, lift arms to shoulder level and place palms on the wall slightly wider than your shoulders.
- Back feet away from wall so elbows are bent as you lean in.
- Inhale, and exhale as you push off wall. Inhale as you return to start position.
- Slowing the pace will increase the level of difficulty.
- Never arch your lower back, or lock arms totally straight, keep a flexible bend at the elbows at all times.
- Aim for 20 push-ups.
Arm circles are a great all around exercise for shoulder stability and strength.
- Start by standing up with plenty of room around you.
- Lift arms to shoulder level, straight out to the side.
- Create small circles with both arms, alternate in clockwise and counterclockwise directions.
- Aim for 20 circles in each direction.
- To vary this exercise, you may create larger circles or vary speed.
- Try holding one arm out straight either forward, or to the side while the other is circling.
These simple exercises could be done while watching TV or while taking a break from cooking. If you have any health concerns, always check with your doctor before beginning a new exercise program.