No excuse, No equipment exercises

No gym? No problem! Work out from home.

Discard the idea that you need a gym membership to get and stay in shape. Here are some ways to stay fit from the privacy of your home—You may be pleasantly surprised at what you can accomplish with little to no equipment at all with our simply no excuse and no equipment exercises.

Before you begin…

Consult your physician before performing any exercise program. Pain is a signal from your body that something is not right for you. Listen to it by stopping or slowing down. Warm up for about five-10 minutes prior to any weight-training or stretching. Stretch out the muscles for a good 30 – 60 second hold when you have completed working a section.

These three exercises will target your abdominals, legs (with emphasis on inner thighs), and buttocks, front of the shoulder, chest and triceps.

Side Lying Leg Raises:

(pictured above)

1. Lie on your side resting on the elbow.
2. Stretch your legs and slowly raise the top leg as high as you can. Do not go beyond your comfort level since height does not matter.
3. Hold for 5 seconds and then release. Repeat the movement 10 times
4. Switch sides and repeat with the other leg.

Too easy for you? Try a progression:

1. Lie on your side and try raising both the legs together.

Long lever abs:

1. Lie on your back with knees bent and arms straight above your head, hands grasped together
2. Straighten your leg (hover it up in line with the bent knee to avoid back discomfort), leaving the other leg bent and foot flat on the ground
3. Focus on where the movement is coming from—Try to get your ribcage flat and towards your pelvis – At the top of the movement press your bellybutton in towards your spine.
4. Bring long arms and straight leg towards each other—touching hands to shin. Return to start position and don’t let your straight leg go down too low. Do as many (in good slow control and form) as you can. Rest and alternate long leg.

Too easy for you? Try a progression:

1. When you touch your chin, reach up another inch.
2. Hover the bent knee about three-four inches off the ground (Ouch!)
3. Hold light hand weights (Do not try if your neck is extremely tight.) If any of these irritate your back, this signals that your abdominals are not strong enough for the progression. Work slowly towards these progressions.

Sumo inner-thigh squats

1. Stand with your feet outward and keep a fairly wide stance. The area from your knee to your foot should remain stationary throughout the entire movement. Your knees should stay on top of your heel.
2. Pretend there is a stool behind you that you are bringing your buttocks towards. You can keep your arms outstretched for balance—Keep your belly button pressed into your spine for back support.
3. Sit back as far as you can without splitting in half. Squeeze your inner thighs to bring you back up to start position. Never lock your joints (knees in this case). Do as many as you can in good form and slow counts.

Progression:

1. Pause three times on the way down and come up regular – Switch to regular count on the way down and three pauses up – Then three pauses up and three down. Hold at the bottom of the movement.
2. After number one, pulse your buttocks towards the floor about an inch, six times or so.
3. Put one foot up on a step and don’t forget to alternate legs.

Wall pushups

1. Stand arm’s-length away from the wall with fingertips or palms on the wall in line with your chest.
2. Press your belly button in towards your spine to support your back and keep your entire body like a plank.
3. Bend your arms slowly lowering your straight body towards the wall and keep your elbows in by your ribs. This is to emphasize a little more tricep (muscle at the back of your arm).
4. Try to touch your nose to the wall without jutting your chin forward. Recruit the muscles in the front of your shoulders and chest to bring you back to start.
5. Never lock your joints. Keep in motion, but always slow and controlled.

Progression:

1. Count to three-five seconds on the way up, then on the way down, then on the way up and down. See how slow you can load the muscle.
2. Stand further away from the wall.