Back in the 1950s, before there was a fitness center within almost every 10-mile radius, Americans used to turn on their TV sets and exercise with Jack Lalanne or Bonnie Prudden. Even children could turn on Romper Room so that they could bend, stretch and reach for the stars. Today, we erroneously think that if we don't have the time or the funds to belong to a health club, or if we don't have the money or the space for home exercise gadgets, we have a plausible excuse for not exercising. This is simply not true. Even with a minimal amount of space, as well as limited or even no exercise equipment, there are a variety of exercises that can be performed in the privacy of your own home.
Crunches
Crunches can be performed on an exercise mat. Lie on the floor with your knees bent and your feet flat on the floor. Place the tips of your fingers at the edge of your head, so that you can support your neck without pulling on it. Inhale to prepare. As you exhale, lift your head and shoulders from the floor. Inhale to return.
To add challenge, you can also lie on the floor and place your feet on the bed or on the couch. If you need an extremely advanced version of the exercise, you can sit on the arm of the couch, with your knees bent, and your feet on the couch pads. Lean back as far as you can without straining your back or losing your balance. Then, draw your abdominals in and come to an upright position.
Lunges
You can add challenge to your lunges by placing your rear leg on the couch or on the bed. Additionally, providing that the couch or bed is low enough, you can place your front leg on the couch or bed. Since these are unstable surfaces. you will challenge your core while you work your legs. For a rear lunge, place one foot on the floor, and the shin of the opposite leg on the couch or bed. This will give you a bit more butt work for the leg that is on the bed or couch, and a bit more hamstring work on the leg with the foot on the floor.
To perform the lunge with the front foot elevated, place the forward foot on the bed or couch, and extend the back leg on the floor, straight out behind you. Keeping your spine in an upright position, lift the heel of your back foot, and then bend and straighten your back leg. Engage your core. Because the front foot is on an unstable surface, this will be an extreme balance challenge.
Inner Thigh Exercises
You can increase the range of motion for your inner thigh exercise by performing them with your hip and waist on the couch. Lie on your right side. Place a pillow under your right armpit and rest your head in the palm of your right hand. Bend your left knee, and place the foot flat on the couch. Lower your straight right leg to the floor. The toes should face straight ahead. Inhale to prepare. As you exhale, contract your inner thigh and raise your leg to the height of the couch. Inhale to return. If you need to add resistance, you can use your left hand to hold a can of vegetables on the right inner leg. Complete 16 repetitions, and then switch sides.
Outer Thigh Exercises
This is another exercise that benefits from being performed on the couch. Although the set-up is similar to the inner thigh set up, if you have short legs, you will need to move toward the edge of the couch. Because your top leg is the working leg, your bottom knee will be bent. Lower your top leg so that the foot is on the floor. Keeping the knee and foot facing directly ahead, slowly raise your leg to the height of the couch, and then lower it with control.
Push-ups
To add challenge to a push-up, place your feet on the bed and your hands on the floor. Bend your elbows and bring your chest toward the floor. Straighten your arms, without allowing your back to arch.
If you are not quite strong enough for regular push-ups, you can try them against the wall. Face the wall from a standing position. Place your hands against the wall at chest height. Turn your hands toward each other. Step back until your arms are straight. As you inhale, bend your elbows and bring your chest toward the wall. Exhale and straighten your arms.
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