A lot of people have the excuse that they don’t have any gear to workout with! Well, you don’t need it! Here are a few easy exercises you can do in your living room! Or in my case, your sister in law’s living room!
The Four-Point Plank
This exercise will increase your strength and endurance drastically if you perform it often enough, as well as help that core area we all worry about! This is a core and almost all over exercise!
Start with your stomach on the floor. Prop yourself up on your elbows making to keep them in line with your shoulders. You should be on your twos with your feet should be shoulder width apart. Lift your hips off the flor and try and keep your shoulder, back and hips aligned. Concentrate on holding your core tight, doing this by pressing the navel into the spine. Remember to breathe!
This is not a repetition exercise, its endurance. Start this exercise with 15-second sets and gradually add 10 seconds per week.
The Three and Two-Point Plank
In the three-point plank you assume plank position and lift one leg off the ground. To increase the difficulty, leave both feet on the floor but lift one arm up straight in front. For both exercises alternate limbs every 10 seconds.
The two-point plank is considerably harder. It combines a leg raise and opposite arm rise while in the plank position. Alternate limbs every 10 seconds.
Lie with your back on the floor and arms spread to each side. Lift your feet off the ground with your knees at a 90 degree angle. Rotate your thighs to the right until the outer thigh touches the ground and then rotate to the left in similar fashion. Keep your knees together the entire time. This exercise works the outer thighs and abdominals.
There are three levels of difficulty for this exercise: Thighs straight and knees bent at a 90 degree angle, thighs straight and knees bent at a 30 degree angle, and legs extended fully.
Supine Hip Extension
Lying flat on the floor place your heels on a bench, chair, couch, child, dog, whatever so that your hips are on the floor and your legs raised. Place your arms out to your sides for support. Contract your posterior, or bum, muscles to raise your hips to full extension. Pause for a count, then lower back down. This exercise focuses on the back and core as well as the bum.
To increase the difficulty of this exercise you can move to a One-Leg Supine Hip Extension, by lifting one leg 6 inches over your bench, chair, couch, child or dog.
So everyone knows how to do a normal squat, sit back till your butt is level with the ground with your knees shoulder width apart. In the Squat Jump you place your hands behind your head during the whole routine. When you come up from your squat, you explode up with a jump. You may pause in between jumps for a breath or you can do them continuously. Imagine a spring. This is a lower body exercise.