Whenever I am up late at night and happen to catch the array of infomercials that are on at that hour, I am amazed. Not that there aren't some quality products out there, and good trainers selling them--but one would think from these ads that you'd need to buy a piece of equipment for every body part! I love designing workouts that can be done with no equipment. There is so much you can do without even picking up a weight.
Here are three great exercises you can do at home ... without equipment!
Squat and Raise
This is a great one to start with, as it will warm up your body by using lots of big muscle groups in your legs. Start with your feet hip-width apart and parallel. Bend at the hips, knees and ankles to lower your body into a squat. As you stand, lift one leg straight out to the side with a pointed toe, then sit right back into the squat. Alternate the side lifting leg and repeat 20 times. Move your arms in any way that feels natural and doesn't throw off your balance. Try to increase your range of motion (sit deeper and extend the leg higher) as you get warmer.
Television Ballet Barre
Place your hands lightly on the top of your TV or a counter that is about as high as your stomach or chest. Remember that you are not relying on the TV for balance--you are relying on your core muscles. So tuck in that core and allow the hands to rest lightly. Reach one leg straight back and pulse the glutes and hamstrings at the back of your legs for 20 quick contractions. Keep working that leg and angle it out at about a 25-degree angle; pulse for 20 quick contractions there. Then angle in at about a 25-degree angle and pulse there for 20 quick contractions. Switch legs (maybe switch channels!) and repeat.
Side to Side and Front to Back
Place your hand lightly at the sides or back of your head. Allow it to be comfortable for your shoulders and relax the shoulders down. Place your feet about hip-distance apart, soften the knees and begin to lean side to side--laterally flexing the spine--to reach one elbow toward the same side hip. Don't force it; just engage the core muscles that wrap into your sides and waist. Do 20 reps, with one rep defined as one time right/one time left. Then place your hands lightly above your knees, and on an exhalation, round the mid and lower back, sucking in your abs as hard as you can. Inhale as you extend, lengthen and arch the spine forward. Roll back and forth between those two shapes, working with your breath. Repeat 10 times. I like to do this series twice, because I always feel it more the second time, when the back is warm and the spine has greater mobility.
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