Exercising at home is desirable if you have a busy schedule or do not want to spend money on a gym membership. There are exercises you can do at home with little or no equipment to increase your endurance, strength and power. Performing these exercises frequently will help you to lose or maintain weight, move efficiently, avoid injuries and stay generally healthy.
Jumping Rope
Jumping rope is an aerobic exercise that will help to improve your cardiovascular endurance and burn calories to lose weight. Jumping for just 15 minutes can burn up to 200 calories, depending on your weight. Jumping rope also helps to strengthen your ankle joints because they must repeatedly work to elevate your body.
Push-Ups
Push-ups strengthen your chest, shoulders and triceps, using your body weight for resistance. Lie face down on the ground and repeatedly extend your arms to lift your body and slowly lower back down. Perform the exercise with either your knees or toes on the ground.
Bent-Over Rows
Bent-over rows exercise the upper back muscles. Lean forward until your torso is parallel to the ground and extend dumbbells below your chest. Repeatedly raise them to your chest, moving your elbows upward and away from your body, and lower them back down.
Reverse Raises
Reverse raises strengthen the back of your shoulders and upper back muscles. Start in the same position as bent-over rows, but with your palms facing each other. Lift the dumbbells away from each other and up to shoulder height and then slowly lower them back down. Repeat for your desired number of repetitions. Keep your arms as straight as possible throughout the movement.
Alternate Dumbbell Press
Alternate dumbbell presses work on the deltoids, the most visible of the shoulder muscles, which act to abduct your arms. Sit upright and hold dumbbells close to and in front of your shoulders with your palms facing forward. Extend your left arm to push the weight straight upward, lower it back down, and then repeat with your right arm. Continue alternating arms for as many repetitions as you want.
Hammer Curls
Hammer curls strengthen the biceps muscles, which help to bend your elbow joints. Stand upright and hold dumbbells by your hips. While keeping your palms facing each other, repeatedly flex your elbows to lift the weights toward your shoulders and reverse back to the starting position.
Rotational Sit-Ups
Rotational sit-ups exercise the front and sides of the abdomen. Lie on your back with your knees bent and feet flat on the ground. Have a partner hold your ankles to keep your feet on the ground during the exercise. Hold your hands behind your head with your elbows directed forward. Sit up and twist until your left elbow touches your right knee. Slowly lower back down and repeat in the opposite direction, so your right elbow touches your left knee. Continue alternating in this fashion for your desired number of repetitions.
Vertical Jumps
Vertical jumps build power in the muscles surrounding your hips, knees and ankles. Stand upright with your feet shoulder-width apart. Squat down and move your hands behind your body until your thighs are parallel to the ground. Powerfully throw your hands forward and upward and extend your hips, knees and ankles to jump as high as you can. Land on both feet, regain your balance and repeat for multiple repetitions.
Side Lunges
Side lunges strengthen the muscles of your hips, knees and lower back. Stand with your feet about six inches apart. Leaving your left foot in place, step sideways with your right foot about two feet and then flex your hips and knees to lower your body. When your thigh is parallel to the ground, stand up and step back to the starting position; then repeat with your left leg. Hold dumbbells at your sides for added resistance, if desired.
Heel Raises
Heel raises exercise the calf muscles on the back of your lower legs. Stand with your toes elevated onto a two-by-four inch board. Repeatedly extend your ankles to raise your heels off the ground as high as possible and slowly lower them back to the ground.
References
- "Sports and Exercise Nutrition (Third Edition)"; William D. McArdle, Frank I. Katch, and Victor L. Katch; 2009
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Side Lunge
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