Rebecca MacFarlane
Most of us want to stay fit and in shape, especially now that bikini season is officially upon us. However, not all of us can afford expensive gym contracts, personal trainers or high end exercise equipment. But we have some good news for you! There are, in fact, effective exercises that can be done right in the comfort of your own living room, and requiring nothing more than you, some motivation, comfortable clothes and possibly some good music to get you pumped.
Without further ado, here are some ideas for at home exercises to snap you into shape.
(Video Credits go to FitnessBlender.com YouTube Channel)
- Squats
Squats are excellent for strengthening your legs and tightening your bum, but they also work to strengthen your bones and keep you fit and healthy. A great exercise to do all round- you should begin with your feet slightly wider than your hips and your back straight. Squat down until your hips are just below your knees, hold for a second, and then slowly straighten back up. Try not to bend over too much and keep your spine straight.
- Lunges
Another excellent leg exercise- lunges strengthen and tone the thighs, hamstrings and the bum. Begin by standing straight, stepping forward with one leg and lowering the hips until your knees are bent to almost 90 degrees. Never allow your knees to completely touch the floor, or else it defeats the purpose. Rise slowly back up, and repeat on the other side.
- Crunches
Crunches are the ultimate core workout. To begin, lie flat on your back with your feet flat on the floor, knees bent and slightly parted. Place your hands behind your head with your elbows out to the side. Lower your chin towards your chest so it is almost touching, and contract your abdominal muscles and crunch, curling yourself up. Hold for a second before lowering back down again.
- Bicycle Crunch
This is a slight variation to the Crunch that makes it just a little bit more formidable, and even more effective. Here, instead of simply crunching, you are going to move your body in a bicycle like motion, pointing your left elbow towards your right knee and vice versa.
- Push Ups
Push Ups aren’t easy, and it may take some of us a little while longer to really get the hang of them. But don’t let that discourage you! This is an awesome exercise that works out your chest muscles, shoulders, triceps and abdomen. Begin in a plank position, your hands flat on the floor underneath your shoulders. Keeping your back straight, slowly lower your shoulders until your elbows are bent and your chest is almost, but not, touching the floor. Then, push your body back up to the starting position using the strength of your arms.
If you are unable to complete a push up like this at this stage, you can perform what is known as a modified push up. Instead of beginning in a plank position, perform the push up with your knees touching the floor.
- Jumping Jacks
Jumping Jacks are a wonderfully simple cardio exercise that you can do from home. They work out your entire body and are great for toning and improving flexibility, as well as general fitness. Stand with your feet together and your arms at your side. Raise your arms quickly above your head while at the same time jumping your feet apart. Jump your feet back together again and lower your arms to your side. You just performed a jumping jack, and are now ready to do 20 more!
- Burpees
Most people cringe when they hear the word Burpees. Burpees are not easy to perform, but are probably one of the best and most effective full body cardio workouts according to fitness experts. As the saying goes, “no pain, no gain”, and this is one exercise you should grin and bear on your journey to fitness. See the following video for instructions on how to perform a Burpee:
There you have it! 7 Exercises that you can do right in the comfort of your own home. No longer can not having a gym contract be an excuse for not exercising.
As well as these, Yoga can do wonders for all around health- physical as well as emotional and mental, and it too can be done right at home! See the article I wrote on the benefits of Yoga:http://eaglemedia.co.za/yoga-meditation-wellness-for-the-mind-body-and-soul/
Jogging and hiking are other ways you can get yourself fit without a gym contract burning a hole in your wallet, and the fresh air will do you loads of good as well.
Happy Exercising!
