Monday, July 15, 2013

At home body weight exercises

I will preface this with, do not hate me when you do this. If you are just beginning working out, do what you can and increase each time you work out, and make sure you stretch really really good!  In the beginning these will be a little difficult, but if you keep it up, you will be amazed at your progress and how much easier these get.

8 Bodyweight Exercises for Any Dorm Room

1. High Knees

Targets: Quads, glutes, calves, shins (anterior tibialis), hip flexors, ups that heart rate

How to:  Run in place, bringing the knees above hip level (or higher).  Keep your hands in front of you at hip level, palms down, and try and slap ’em with your knees to get the most out of this one. Or, pump your arms like a sprinter, elbows at 90 degree angles, and pump those arms fast. (Your legs will always go as fast as your arms go!) Land on the balls of your feet (not your heels) for 10-second bursts, working up to 30-second sprints. Aim for 3-5 sets with 20 seconds of rest in between.

2. Butt Kicks

Targets: Hamstrings, quads, glutes, calves, shins (tibialis), and  ups the heart rate

How to: Keep running in place, but this time kick your heels to your butt with each stride. Go as fast as you can for 3-5 rounds of 20-30 second bursts, 20 seconds of rest between each.

3. Jump Squats

Targets: Quads, glutes, calves, shins (anterior tibialis)

How to:  Stand with your feet hip-width apart, toes pointing forward. Sit back into a squat then drive your whole body up through your heels, shifting your weight onto the balls of your feet as you lift off. Be sure to land on the balls of your feet and immediately bend the knees into a full squat. Aim for three sets of 10-15 reps. I hold my hands out hip level and make sure I hit my hands to my knees

4. T Push-Ups

Targets: Chest, triceps, shoulders, core, lats, abductors, abductors

How to:  Place the hands slightly wider than the shoulders and lower yourself down, tucking your elbows to your sides. Keep your chin from jutting forward (your chest should graze the floor first — not your head, hips, or anything else). (Draw your shoulder blades in and down the back to protect your rotator cuffs.) As you push up (keep that back straight!), shift your weight to your right side, lift your left arm off the floor, and rotate your torso to face the wall. Inhale here. On the exhale, carefully rotate the torso towards the floor, catching your weight with a slightly bent left arm. Lower down. Push up and, this time, balance on your left side, lift your right arm and rotate your torso towards the opposite wall. That’s one. Shoot for three sets of 7-10 reps. Modification: Can’t support your full body weight? Stick to the standard push-up but do ‘em with your knees on the floor.

5. Mountain Climbers

Targets: Chest, shoulders, triceps, core, hip flexors, hamstrings, quads

How to: Remember high knees from exercise #1? This is the same, but face down in the push-up position. Start by hiking your left knee towards the chest. Then quickly get that leg back and pop your right knee up to the chest. Go as fast as you can for 3-5 sets of 30-second bursts.  As tempting as it may be, don’t bounce your booty into the air — keep as close to a straight arm plank as possible. And if that isn’t hard enough, make sure you only ever have one foot on the ground at a time (so that “high” leg isn’t tapping down and bouncing).

6. Down-Dog to Up-Dog

Targets: Shoulders, arms, shoulders, back, shoulders, and core

How to: Move into downward facing dog — hands pushing into the floor, torso straight, butt in the air, balls of the feet on the ground, heels driving down. Shift your weight forward so you’re in a push-up position. Lower down, place your knees on the floor, then shift to the tops of your feet as you push through to upward facing dog, arching your spine. Tilt the pelvis forward to protect the back. Inhale, exhale. On the next inhalation, lift the hips up and back to where you began. Repeat 5-10 times through, at your own pace.

7. Leg Lifts

Targets: Hip flexors, abdominals, obliques

How to: Lie down on the floor. Press your lower back against the ground. Put your hands under your butt or beside your hips. From here, lift your legs straight up to a 90 degree angle, then lower back down until they hover just above the floor without touching. Aim for three sets of 10 to 15 reps. Modification: Assume the same position and motion, but carry it all out with bent knees, toes tapping the floor on each rep. Feeling discomfort in the low back? With a stable core, try alternating legs instead.

8. Supermans

Targets: Low back, lats, shoulders

How to: Simply roll onto the belly, and reach your arms above your head, keeping the legs straight. Lift your right arm and left leg at the same time, squeeze your glutes and low back muscles, then lower each and lift your left arm and right leg. That’s one. Shoot for three sets of 10- 15 reps.

For heath  tips or more exercises go to:

Have a very fit day!

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