If you can’t make it into UpFit Academy or don’t live in New York City, at-home exercises are a great alternative to ensure you stay fit. Our online options allow both the benefit of having a trainer as well as being in the comfort of your own home or having a trainer when traveling. You don’t need any equipment, either. If you have a body, you can do a workout! Here’s a sample of some great bodyweight exercises to get started.
Bodyweight exercises don’t require equipment
Strength training can be done without weights! You have weights with you everywhere you go when you do bodyweight exercises. One of the best bodyweight core exercises is the plank. It’s simple but if done right, not easy. Starting laying down, extend your body. With your forearms on the floor right underneath your shoulders, push yourself off the ground. The only points of your body touching the floor should be your forearms and your toes. You should be able to place a wooden stick along your back without it falling off or sitting at an angle. Engage your core, drawing your belly button to your spine. Start slow, and try and work up to a minute or two.
Work larger muscle groups with squats
When you train large muscle groups, your body releases nitric oxide which widens blood vessels to lower blood pressure. One of my favorites is the squat. Your feet should be firmly planted shoulder-width apart and pointed slightly outward. Your back should be straight. Lower your body by shifting your hips back and bending your knees as though you were sitting down in a chair. Your chest should be proud, whilst your abs should be engaged to control the movement. Go down as far as you can without lifting your heels off the ground. Once at that point, push up and slowly rise.
Walking lunges can be done anywhere
Lunges work one leg at a time and you can do walking lunges anywhere. It’s a functional fitness exercise, since it mimics the actions of walking. It not only builds strength, but it also builds flexibility. Start with your feet hip-width apart. Take a big step forward. Lower your hips, keeping most of the weight on your foot in front. Your back heel will lift, but your front foot should be flat. Both knees should bend 90 degrees, with your back knee almost touching the floor on the way down. Your hips should mimic an elevator, going straight up and down.
Final tips for working out at home
- Consistency is the key to success no matter where you workout. If you’re working out virtually or on your own, schedule a specific time to workout and stick with your schedule. Make it a priority.
- Form is important and should be your top priority when you’re learning a new exercise. You’re better off doing fewer repetitions and getting your form correct than pushing yourself and sacrificing form, which can lead to injury.
- There are a number of variations of the basic bodyweight exercises that you can use to work the muscles different ways. The walking lunge is one example. Instead of stepping backward with the foot in front, you step forward with the one in back.
- You need all types of exercises, endurance, strength, flexibility and balance in your workout. You also need a warm up and cool down. That’s why our virtual option can be great help, as you’ll have proper guidance. The routine will be personalised just for you!
For more information on training options, contact us today at UpFit Academy