According to the American Council on Exercise, you do not need to spend your time and money at a gym to perform resistance-training exercises. You can perform an effective full-body workout from the comfort of your home using only your own body weight or inexpensive equipment such as dumbbells and ankle weights for resistance. If performed consistently, these exercises will build and strengthen your muscles.
Push-Ups
Push-ups are a popular exercise for your chest, triceps and shoulders. Perform push-ups using your body weight for resistance, or add resistance by wearing a weighted vest. To perform push-ups, start by lying face down on the ground with your hands below your shoulders and toes about 6 inches apart. Then repeatedly press your body upward by extending your arms and lower back down. Keep your head, back and legs aligned.
Bent-Over Rows
Use dumbbells to perform bent-over rows to strengthen the muscles of your upper and middle back. To prepare for bent-over rows, bend forward until your upper body is parallel to the ground and hold a dumbbell in each hand hanging below your shoulders. To perform the exercise, bend your arms to bring the weights straight upward toward your chest. When they reach your chest, slowly lower them down and repeat.
Curls
Curls exercise the muscles that move your hands toward your shoulders. To do curls, while holding dumbbells, stand with your hands at your sides and palms facing your legs. Then bend your arms to move the weights toward your shoulders; turn your palms so they face your shoulders as you lift the weights. Once your arms are fully flexed, lower the dumbbells back to the starting position and repeat.
Triceps Extensions
As its name suggests, this exercise strengthens your triceps muscles, which function to extend your arms at the elbow joints. To perform triceps extensions, lie on your back and hold dumbbells close to your ears. Then extend your arms so the weights move upward over your face; turn your palms upward as you lift the weights. Finally, lower the weights back down and repeat the exercise.
Superman Exercise
This exercise works on your lower back muscles. Use your body weight for resistance, or add resistance by wearing ankle weights and holding dumbbells. To perform the superman exercise, begin by lying face down on the ground with your arms extended in front of your head. Then lift your arms and feet off the ground at the same time to squeeze your lower back. Finally, relax back to the starting position and repeat.
Squats
Squats are a popular lower body exercise because they strengthen a variety of muscles on your upper legs and lower back. To perform squats, first stand with your feet at least shoulder-width apart. Hold your hands at your sides and hold dumbbells for added resistance if desired. Next, bend forward at your waist slightly and bend your knees to lower your body until your thighs are parallel to the ground. Then stand back up and repeat. Keep your spine straight and head up during the exercise.
Heel Raises
Heel raises exercise your calf muscles on your lower legs. To prepare for the exercise, stand with your feet no more than shoulder-width apart and your toes elevated on a sturdy surface. Then, to perform heel raises, simply lift your heels off the ground as high as possible and then slowly lower them back down. Hold dumbbells in your hands at your sides for extra resistance.
References
- "Essentials of Strength Training and Conditioning Second Edition"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: At-Home Workout
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