Exercises You Can Do At Home
When you understand and learn some of the movements that you can perform with
your own body, then you will appreciate the idea that your body is your gym. The human body is an amazing tool, and
there are dozens and dozens of exercises you can do at home. You will keep strong physically and mentally
when you routinely accomplish these exercises.
What Is This Idea Your Body Is Your Gym Anyways?
There are individuals who like to go to commercial gyms to work out, and
there are others who don’t like to exercise in a commercial gym. Sadly they feel that they have no other
option but to go the gym. However, as a personal trainer I am here to tell you that for more than 9 years being an
avid fitness trainee who likes to exercise, there many ways where you can exercise at home using your body as a
gym. You can have the option of using many of the affordable pieces of fitness equipment at home if you like
to make your fitness training as effective if not better than you would in a commercial gym.
And the stronger you become physically, the more exercises you can do at home, and subsequently you will need less
Let me explain what I mean....
Performing pushups (the regular ones or modified to make it easier or
Many do not like doing push ups because they are very challenging to do; thus some choose to use bulky machines to
work out the chest area, or exercise with dumbbell presses on a flat bench. However, this does not mimic the same
action and the involved muscles when performing the body weight push ups.
If you start performing the easier version of push ups such as knee push ups
or hands-elevated push ups where the resistance demand is less, then you are involving almost all of the muscles.
As a result you will become stronger, then you can work your way up to the regular push ups.
For those who say push ups are too easy to perform and feel unchallenged and think it is a boring exercise to do,
then I suggest for these individuals the following strategies:
-Perform the clap push ups where you need to push your body up in the air with enough force so you can clap once or
twice before you land back on the floor.
-Another way to make this exercise fun and challenging is to use the affordable fitness equipment, Power Push-Up 3,
where you will be able to add more resistance through these powerful resistance bands.
-Another added resistance is the weight vest weighing from 10 to 50 pounds that you can wear; it will make push ups
The push-up exercise primarily focuses on the chest area and triceps muscles, but it also stimulates the midsection
area and legs via isometric tension if the exercise is done correctly by following directions.
Strengthening Your Legs
The lower body is equally important so the muscles of your legs need to be stimulated through different types of
movements and adding resistance such as body weights or walking on an uphill sidewalk. One example of how to use
your body is your gym.
It is a proven and practical principle in doing bodyweight squats such as
full squats or partial squats. If you are not able to lower your buttocks all the way down by almost brushing
the ground, then continue performing the above exercises to strengthen your legs.
Another exercise besides the bodyweight squats exercise is doing the “sitting on imaginary chair,” and it is also
known as “the wall-sit.” This exercise is where you have your back in contact against the wall, and then you
gradually lower your body until you look like you are sitting on a chair, but in reality you are not sitting on a
chair. Your knees should be bent 90 degrees, and your whole back area in contact with the wall.
Then you hold this pose for 20 seconds or as long as 3 minutes. This is a
very effective exercise to strengthen and build muscles in your quadriceps, and all it requires is a wall to lean
against and your discipline along with your desire and determination.
You can also do lunges--the static or dynamic version. There are many other modifications you can make to perform
these fun and challenging exercises.
Strengthening Your Abdominal Muscles
Training your abdominal muscle or midsection around your waist can be done on the floor like doing the
old-fashioned abdominal crunches. Another exercise is the plank or bridge pose where the deep and superficial
abdominal muscles need to work hard to keep you stable during the plank pose. Don’t forget about the side
bridge or the side plank exercise which will work on strengthening the oblique or the side abdominal muscles.
You can also use the abdominal wheel such as Power Wheel which I like for its dual usage. Just be careful
using the abdominal wheel since it can be too hard for many beginners, but advanced individuals will most likely
The buttocks consist of the layers of muscles which are the maximus, medius, and minimus muscles. One of the best
ways to stimulate these muscles and make them firm is by not sitting too much during the day, but rather perform
uphill walking and some hiking (gentle or moderate difficulty). Another way to utilize the principle of your body
is your gym. This exercise is performed by standing with both feet pointing straight forward and then simply
squeezing your buttocks muscles.
Being In the Fresh Air
There is nothing like walking, jogging, or hiking in the fresh air surrounded by trees, mountains, birds, sun
exposure, or whatever is surrounding you by being outdoors. There is something about being outdoors that can be
physically and mentally therapeutic to the whole body. I recommend everyone should be outdoors on a daily
basis or at least a few times a week. Being outdoors should not stop you from working out, and there are many
objects which you can utilize as fitness equipment.
You can do all of the above exercises at home, and they can be performed in the outdoors too. Places like a
park or a hiking trail are perfect to get the muscles working in your body. And you can also do more where
you have the option of performing the step-up exercise using a public bench or a nice boulder which may be
somewhere in the park and other fixed objects to utilize for strengthening the lower and the upper body.
You can do all of the above exercises at home or outdoors for that matter and can be tweaked a little bit to fit
the fitness level that you are in now. And it does not matter if you are 80 or 12 years old, there is room for
everyone to enjoy performing these muscle and joint stimulating exercises. You need to remember that it is
true we need foods to nourish our bodies, but also movement is equally essential so the body does not wither
away. As the saying goes, if you don’t use it you’ll lose it.
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