If you're like most people, sometimes life gets in the way of your best laid plans to exercise. You may be working on a project around the house and all the hassle of getting dressed for the gym, driving there and home again would swallow up valuable time. Maybe a child is sick and you don't want to leave them. There are many reasons this can happen, but it doesn't have to stop you from working out. Choose exercise that requires no equipment and do it at home.
The good news about exercising at home is that you can break it up in sessions.
While it's not always the best solution, you'll still get a good workout even if you break it up into ten to fifteen minute sessions. That way you can work in between tasks or do the workout when you're child is resting or you have a break. Bodyweight exercises are great exercises to do at home. You can work every muscle in your body and the only equipment you'll need is you!
Some bodyweight exercises are better than others are.
Squats are probably the best lower body exercise that works your core, helps build endurance, burns fat and builds lower body strength. Squats are known as a functional fitness exercise, which means it helps get you fit for the tasks of life and help prevent injury. There are a number of different types of squats you can do and when combined with glute bridges first, gives a super workout for the lower body.
Work your core with planks and push-ups.
Planks may look simple, but they really aren't. This tough exercise can be done almost anywhere and build core muscles while working all parts of the body. Planking helps build back muscles and reduces back pain by improving posture. Push-ups provide upper body workouts, a cardio workout, builds core strength and like all the other exercises mentioned, can be modified for difficulty and to work specific areas of the body.
- Exercises where you hold a pose, such as a chair pose, tree pose or any that require balancing not only build strength in core muscles, they help flexibility and also improve posture.
- Add lunges to your repertoire of lower body exercises. Like squats, lunges can be done a number of ways to work more muscles in the lower body. Think yoga poses and you'll know what balancing poses are.
- Bodyweight exercises do build strength, but if you want to do curls or other types of strength training, there's no need for weights. Fill a milk jug with enough water to achieve the weight you want. Milk jugs with water have a similar imbalance to kettlebells, which also provide a great abdominal workout.
- Want an endurance exercise? Put on fast music and dance. You can adjust the pace so you're creating a musical version of HIIT.