If you want to improve your fitness but do not have the time or money to spend at a gym, then you might be forgiven for thinking that there is very little that you can do. However, this is not necessarily the case. There are home work outs that can be very effective and most of these will make use of your own bodyweight to provide resistance. Some of these exercises are described in more detail below.
Your hands should be placed under your shoulders and your feet should be hip width apart. You will need to maintain a plank position with your feet and use the strength in your arms to push up off the floor and then lower again. The elbows should be kept close to the body when you are lowering yourself back down. If you need to make the exercise easier than you can position your feet further apart.
This is similar to a pushup and your feet will be in the same position. However when you start to push yourself up you will need to extend your arms as far as they will go and then hold this position for a certain amount of time. You should tighten your core and squeeze your glutes as you hold the position. When you have mastered the plank it will make most other resistance exercises much easier.
The Glute Bridge
For this exercise you will need to lie on the floor with your knees raised. You then need to contract your abs and raise your hips off the floor by pushing through from your feet. They should only be raised enough so that they remain in a natural position with your back and abs should be contracted throughout.
In addition to these simple exercises when you use your own body weight, you could also get a squat rack with pullup bar to get you in shape a lot faster. This equipment should fit easily in any home and will take your fitness on a different level altogether.
There are some things that you will need to bear in mind when you are working out at home:
- You need to be aware that there is plenty at home that could distract you such as TV, internet and other family members. You do need to have a great deal of willpower to stick to your exercise routine but the rewards will soon be speaking for themselves if you can keep it up.
- You will not have the variety of equipment at home that you would find at the gym and so you may want to shake things up by changing the order of your routine every now and again in order to stay motivated.
- The best time to exercise at home is first thing in the morning. This means that there is a good chance that you will be up before any one else and so you can complete your work out without bothering anyone else. It is also a great way to set you up for the day ahead.
- You should ensure that you warm up and cool down properly before and after the workout.