Work (out) at Home: Muscle Wellness Without Leaving the House
(Estimated reading time: 2 minutes)
During times like these, some of us find ourselves at home for the majority of the hours on the clock. Because of this, it’s often easy to become stagnant in regards to fitness. Whether we’re a university student stuck at home on Zoom, or an office worker taking calls and emails at the comfort of a personal laptop, it’s important that whoever we are, we try to remain fit. Below are some exercises you can do without having to go out to the gym:
For the Legs
Walking Lunge [1]
Stand up straight, with your hands on your hips or clasped in front of your chest.
Take a step forward with one leg, and lower your hips until both knees are bent at a 90-degree angle, making sure that your back knee does not touch the floor.
Stand up straight again.
Take another step forward doing the same movement with the opposite leg in front.
Repeat.
Stiff-Leg Deadlift [2]
Find a couple of weights (or at least a couple of heavy objects that you can use).
Allow each hand to hold a weight, palms facing forward and slightly in front of your body.
Stand up straight.
While keeping your back straight, slightly bend your knees and bend over until the weights are in front of your ankles.
Now lift them, maintaining a straightened back and tight core.
Repeat.
For the Torso
Bird Dog [3]
Get on all fours.
Flex your core muscles.
While flexing, lift one of your legs back and straighten it.
While lifting your leg, lift your arm on the opposite side forward.
Do this again, but with the opposite arm and leg.
Repeat.
Decline Press-Up [4]
Find something to prop your legs up on (ideally a bench, but a chair can work too).
Get into a push-up position, with your legs propped upward and behind you onto the bench (or whatever you’re using).
Lower yourself just before your chest hits the floor.
Push yourself back up and tighten your chest muscles.
Repeat.
For the Arms
Bear Plank Shoulder Tap [5]
Get on your hands and knees.
Using the tips of your toes as grounding, lift your knees from the floor and hold.
Stabilize your hips, flatten your back.
Lift one of your hands and tap your shoulder.
Lift the other hand and tap your shoulder.
Repeat.
Tricep Dip [6]
Sit on the floor.
Bend your knees and place your feet flat on the ground.
Bring your hand to your back, bending your elbows.
Place your hands flat on the floor.
Begin to straighten your arms and let your bottom rise from the floor.
After rising, bend elbows again and lower yourself back towards to the floor, making sure not to let your bottom touch the ground.
Repeat.
Sources:
1. Boldt, A. (2019, March 7). How to do Leg Workouts at Home. Livestrong. Retrieved from: https://www.livestrong.com/article/169314-how-to-build-leg-muscles-at-home/
2. Harris-Fry, N. (2022, May 20). Do This Leg Workout at Home to Strengthen Your Lower Body. Coach. Retrieved from: https://www.coachmag.co.uk/leg-workouts/8036/do-this-leg-workout-at-home-to-strengthen-your-lower-body
3. Nunez, K. (2021, September 27). The Best Core Exercises for all Fitness Levels. Healthline. Retrieved from: https://www.healthline.com/health/best-core-exercises
4. Men’s Health. (2021, January 7). Home Chest Workout: Pump up Your Pecs with Our Eight-week Training Plan. Men’s Health. Retrieved from: https://www.menshealth.com/uk/building-muscle/g751116/crank-up-your-chest-without-lifting-weights-348714/
5. Women’s Health. (2022, March 16). The 25 Best Arm Exercises For Sculpting Your Shoulders, Biceps, And Triceps. Women’s Health. Retrieved from: https://www.womenshealthmag.com/fitness/g19988698/sculpted-arms/
6. Winderl, A.M. (2020, January 29). You Can Do This 10-Move At Home Arm Workout—No Weights Required. Health. Retrieved from: https://www.health.com/fitness/arm-workouts-at-home
Article by: Jonathan A. Watson