You do not really have to buy expensive gym equipments nor do you have to go to the gym in order to lose weight. Here are the top 20 exercises that can be done without going to the gym.
Skipping ropes- You can do skipping ropes on smooth and spacious areas. You bend your knees and ankles, and keep your stomach in when jumping. You have to keep your arms by you sides while turning the rope from the wrists and forearms. You have to jump properly and go with the rhythm.
Ab bench-You can find a thick bench and adjust the angle of the bench to provide different intensity workouts. Lie flat on the bench and raise both of your feet up, then, move your legs straight above your arms as fast as you can while contracting your abs. Lower your legs and go back to the starting position.
Hanging Bar Pike Ups- This workout can be done anywhere in which you can find something to hang from. Once you hang your body straight, fold your body upward while keeping your legs straight and abs contracted. Lower your legs little by little back down, then, repeat the steps.
Floor Toe Reach- You are going to use a mat. Lie on your back and raise both of your legs and feet straight up. Position 1 hand over the other and extend both of them up. While keeping your legs stationary, lift your shouldblades off the mat, letting your hands reach up as far as your can as if their trying to reach your toes. Pause a bit and lower your back slowly to the original position. Repeat the whole process.
Hip Thrust- This workout only requires a bench. Lie flat on the bench and arms grasp the tip of the bench, above your head and raise your legs straight up. Thrust your hips up and off the bench as you lift your bum up and keep your abs contracted, then, lower your back down. Repeat the steps.
Abdominal Pendulum- This exercise can be done with the use of a mat. You lie flat on your back, have both arms spread out at right angles to you body, palms facing down, raise your feet up and keep them together. Keep your upper body stationary. Twist only at the hips and lower both of your feet and legs to the right, then do the same step when moving to the left.
Lower Ab Hip Roll- This exercise is almost the same as the Abdominal Pendulum, only it requires your knees to be bent at a right angle.
Abdominal Air Bike- It only requires the use of a mat. You position both of your hands on the temples of your head while your back lie flat on the floor. In one motion, twist your body by bringing your right elbow towards your left knee in a crunching movement. Do the same process with your left elbow with your right knee.
Seated Leg Tucks- You have to sit at the edge of a bench, using your butt as your support and both of your hands gripping at the sides of the bench to do the balancing. Stretch your legs straight out, keep feet together, and lie back until your almost leveled to the bench (make sure that your shoulder blades are not touching the surface of the bench). Then, in one movement, move your knees and your chest in, allowing both parts to almost touch. Then, go back to the original position and repeat the steps.
Plank- This stationary exercise only requires the use of mat. You will only have to lie on the mat and face forward. Use your forearms and elbows for support, and keep your toes together as you lift your body. Stay in such position for as long as you can endure.
Side Plank- This is another stationary position that requires a mat. You may begin by lying on your side, your feet on top of the other and extending 1 hand (or elbow) on the floor to act as a support and to balance as well. Lift up your hips until your body is straight. Stay in this postion for as long as you can. Follow the same posture for the opposite side.
Floor Crunch- This workout requires a mat and a bench or anything elevated that can support your lower body. Lie down facing upward, allowing your calves to rest on the bench and your knees bent at right angles for support. Place your fingers at the temples of your head. Next, start doing crunches by lifting your shoulder blades off the mat. Then, go back to your original position.
Chair Knee Raise- You can create your own equipment by having 2 stools that are strong enough to support your weight. Place each of them at your sides and have your elbows and forearms rest on the stools. Start moving by bending your knees up towards your chest, then, slowly lower them back down. Make sure that you exhale as your raise your legs and inhale as you go back to the starting position. Repeat the steps.
Roman Chair Leg Rasie- This workout is almost the same as the Chair Knee Raise, only, all throughout the exercise you have to keep your legs straight and have your knees slightly bent.
Lying Leg Raise- With the use of a mat, lie on your back, insert both hands under your bum, slightly lift your shoulders and feet off the floor, and keep both of your knees slightly bent. Start moving by raisng your legs to roughly 30 degrees and keeping the other parts of your body on a stationary position. Then, lower your legs slowly and go back to the starting position. Repeat the steps.
Wide Squat- No equipment is required. Start with a standing position with feet wide apart, and toes parallel at each other and facing forward (not outward or inward). As you lower down to a squat position, make sure that your calves do not move forward or exceed your toes (when you look down) by pushing back your bum. Also, keep your back straight and neutral. Firm your bum as you go back to your starting position.
Brige- This can be executed with the use of a mat. Lie on your back as you bend your knees and your feet flat on the mat. Position your arms and hands straight on your sides. Let your feet and shoulders feel the weight as you lift your hips up. Make sure that your feet are vertically aligned to your knees and that you form a straight line from knees to your shoulders. Stick to that position for 5 seconds before going back to the starting position.
Bird-Dog- This work out can be done with the use of a mat. You start in a crawling position: your hands and knees as your support. You move your right leg up as your stretch it backward at he same time stretch out your left arm forward and up. Make sure that your form a straight line from your right leg towards your left arm and stay in that position for 5 seconds. Do the same steps with the opposite arm and leg.
Advanced Half Bird-Dog- You need a mat. Start in a push up position. Lift your left arm slightly while using your right arm and both feet as your support. Stay in this position for about 2 seconds, then, bring back your left arm down. Next, slightly carry your right foot while using the left foot and both arms for support. Again, stay in this position for 2 seconds before bringing your right foot down. Do the same steps for the right arm and left foot.
Reach and Catch- This workout requires a mat. Lie down on your back, keep knees bent, and toes and legs together. Your shoulder blades must be slightly off the floor. Position your hands at the right thigh. Start by doing the basic ab crunch while extending your arms until they level with your right knee. Then, lower your back until you reach your original position. Do the steps several times and do the same steps for the left side of your body.
You can save money from the gym's monthly membership charges, daily transportation and even buying expensive and bulky gym equipments. If you are creative and resourceful enough to make your own gym equipments or if you have a mat, and enough space in your house with smooth surface, then you can absolutely do these exercises without spending a dime. Who says losing weight should be costly?!
0 comments:
Post a Comment