Not every person has the luxury of being a member of a gym, so some people will use that reason as an excuse to explain why they are not in an exercise program. However, several at-home exercises can help those who cannot afford to go to the gym or those who simply do not want to go to a gym. While staying in the comfort of your home, you can complete glute bridges, push-ups and wraparound ankle touches and get some desired results.
Glute Bridge
Lie on your back on the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Press your lower back into the floor. Press your hips up off of the floor by contracting your glutes while pressing your heels into the floor. Keep your abdominals contracted throughout the motion. This exercise is beneficial because it targets the glutes, the abdominals and the hips.
Push-Up
Lie face-down on the ground, with your palms flat and shoulder-width apart. With your feet together, keep your back and legs straight. Push yourself up, then slowly lower yourself until you almost touch the ground. Kneeling push-ups are an easier variation, which can be completed by kneeling instead of resting on your feet. Push-ups are one of the best upper-body exercises because they can be completed at any time or place. In addition, push-ups strongly develop the arms, chest and shoulders.
Wraparound Ankle Touch
With your legs together, bend your right knee at a 90-degree angle so that you are balancing on your left leg. Reach your right arm across your body as you squat and try to touch the outside of your left foot with your fingertips. Keep your back as straight as possible. Press back up to start. This movement is similar to a squat, which strengthens the glutes and leg muscles, including the quadriceps and hamstrings.
Member Comments
jvandermeij November 8
Thanks for the tips. The 'wrap-around ankle touch' was hard to picture for me, so I found a good image of it on the women's health magazine website.