We all want to have more energy and to feel better physically and mentally, right? We’ve all heard how improved physical health leads to better emotional and mental health. But sometimes it’s just too hard to get to the gym three or four times a week. Demanding schedules, kids to look after, household chores to take care of, work … who has time?
So if you’re finding it hard to get motivated for the gym and don’t want to pay for a gym membership that you may only use for a month or two here are 5 basic exercises that you can do at home, anytime, for free and with no equipment to buy! It’s easy. Stick at this quick routine and you’re guaranteed to see and feel results in no time. Let’s go!
The 5 Best Exercises
Bent Knee Push Up
Push ups are one of the most basic of all exercises. The reason they’re so common is because they work! Great for your chest, triceps, shoulders and torso.
Lie on a towel or yoga mat with your stomach flat against the floor and your hands under your shoulders palms-down. Lift your feet behind you in an L-shape. Now, raise your upper body up off the floor by straightening your arms, remembering to exhale as you lift yourself up and inhale as you lower yourself down. Be sure to keep your back straight. To start with we’ll do this five times.
Arm Raises (Forward and Lateral)
This is actually two exercises rolled into one so you get twice the benefit in one go. This exercise is great for giving your shoulders more definition. You’ll need two unopened food cans for this exercise. Stand with your feet hip-width apart and with one of those cans in each hand. Keeping your arms straight, raise them out to the sides to shoulder level. Return to the starting position. Now raise your straightened arms out in front of you, again to shoulder height. Return them to your sides. This is one repetition. Count off five of these, out to the sides first, then out to the front at a gentle, relaxed pace.
Lunges are another of the 5 must-do routines. They are an excellent way to tone your quads, thighs and buttocks but this exercise is to be avoided if you have any knee problems. Holding a can in each hand step forward with your right foot and slowly bend your knees to lower your torso directly toward the floor. Step far enough so that you can see your toe when you look over your right knee. Push back up slowly to the starting position and step out with left leg. Repeat five times on each leg.
Plank is a favorite among yoga and Pilates instructors. It sculpts and works your abdominal muscles like no other exercise. This is among the most simple of exercises and also one of the most taxing. Be patient with this routine, it will bring great results for your core in a short time. Again, lie on your stomach on a towel or mat and this time bring yourself up on to your elbows and toes. Your body should be one long, straight line from the top of your head to your feet (hence the name). Remain in this position for 30 seconds. Don’t worry if you can’t manage 30 seconds the first time. Be patient and work your way up to it. Eventually you’ll be able to stay in this position for 2 or 3 minutes. Make this your goal.
Okay, we’re nearly done. Grab your cans again and hold them down by your sides. Now curl your arms towards your shoulders, palms upwards, keeping your elbows next to your body. To save time I suggest you curl both arms at the same time. Repeat 10 times. This is very easy so look to build your reps up to 20 and then 30 pretty quickly. Another excellent toning routine.
A Great Body – Made at Home
Even with your busy schedule, following this routine three or four times a week will increase your strength and improve your body tone. As it becomes easier increase the reps from 5 to 7 and then after a three or four weeks to 10 reps. Remember also, to improve overall body tone and to shed any excess pounds you’d like to get rid of, you need to incorporate cardiovascular exercise as well. A simple 20 minute walk at a nice brisk pace right after these exercises will do the job nicely. And as always, diet plays a critical role in your well-being. You’re going to be feeling and looking better in just a few weeks!
For excellent diagrams of these exercises you can visit: http://www.abc-of-fitness.com