At any given time, one third of the American population is trying to lose weight using various programs and dieting. For these people, they know there is definitely a truth behind the need of having to exercise harder in order to lose weight. But working out doesn’t necessarily mean hitting the gym, because you can exercise right inside the comfort of your own home with these exercise routines that are guaranteed to target areas and tone your muscles. And of course, the more muscle you have the faster and harder your metabolism works which ultimately burns more calories!
Household Exercise Equipment
If you are on a tight budget, converting your home into your own gym might really help. But let's get real here. My biggest problem of not being able to get to a gym is having young children, so I find that exercising in my home is crucial! Despite the inadequacy of the sophisticated gym equipment, your house may also have its own range of tools to help you exercise.
Weights
Weights are the most commonly encountered exercise equipment especially for those who are aiming to tone their muscles by means of strength training. However, they are not cheap. As the weight sets go heavier, so does the price. You can always improvise. In the case of hand weights, water bottles are the closest counterpart. Because of its shape, it allows for an excellent grip. And the great thing about it is its hollow container. It’s very versatile–you can fill it with about anything. Water would be the most typical content, but sand may also be a good alternative. It is much denser and heavier. I have also used small rocks. In addition, the weight of the water bottle is determined depending on the amount of material YOU are going to stuff. Although I suggest that you fill it to the brim with the lids tightly closed. Why? Because it is important that the contents should be evenly distributed to prevent injury to your wrists.
Exercise mat
Believe it or not, exercise mats can be considered necessary for one’s workout. They improve traction and protect the user as well as the gym equipment from injury. So even when at home, it is still important to use exercise mats. Usually, exercise mats are made of rubber or vinyl. But you may also use a rug or a firm mattress as an alternative to exercise mats.
Chairs and Stairs
A sturdy chair and stair steps are great items for abdominal and leg exercises. But they can also be used with push-ups and other routines too.
Weight Loss Exercise
There’s nothing else that can beat regular exercise as a weight loss tool. So here, I gathered a few simple routines which you can practice while at home. But before anything else, remember to check first with your physician whether it is appropriate with your current health condition. Do 20 reps of each exercise, repeat through 3 times.
Step-Ups
Whether it’s on a chair or a stair, step-ups are by far one of the easiest, yet most effective routine in targeting the quads and buttocks. Your feet should be both flat on the floor for the starting position. Then, raise your right foot and place it on the chair (or stair). Do the same with the remaining foot to lift your body up, and then back to the starting position. Repeat the same procedure starting with the left leg. Repeat each leg 20 times.
Lateral Raise
While holding down your dumbbells (or your improvised ones), slightly bend your elbows, and lift both arms to your sides to your shoulder level. You can also modify this by lifting it all the way up just like flapping your arms. However, avoid swaying the body during this motion. Repeat 20 times.
Bodyweight Squats
The bodyweight squat is a variant of the squat. This type of strength training utilizes several large muscles of the lower body including the muscles of the buttocks, hips, and thighs, which is effective for building the muscles of the buttocks and legs.
Body weight squats require no special equipment; however, this should be done in higher repetitions. This procedure is done by standing upright while placing your hands behind the head. Slowly bend the knees to a sitting position while maintaining a straightened back. Make sure your knees stay over your ankles and do not extend past your toes. Then gradually push your body upwards back to the starting position. Repeat 20 times.
Plank
One of the most effective exercises to tone the abs without having to move much is the plank. To begin, assume a prone position (face down) with the elbows under your shoulders. Slowly raise the body up off the floor with the weight resting on the elbows and toes. Be sure to maintain a straight line from the head to the knees. The abdomen and buttocks should be kept contracted to avoid the body from sagging down the floor. Stay in this position for at least 30 seconds or more.
There you have it. Now there is no excuse as to why you can't get in shape! The hardest part? Actually doing it!
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