Exercising at a gym is not the best option for everyone. Gym memberships are expensive, and you have to travel to and from the gym, which takes time and money for gas that you don’t have to spend if you exercise at home. You can perform an effective, full-body exercise routine at home with very little equipment. This provides a convenient and inexpensive way to increase your flexibility and build your muscular strength.
Flexibility Routine
Step 1
Stand upright with your arms extended sideways away from your shoulders. Twist to the left, allowing your right arm to cross your body, followed by the right, allowing your left arm to cross your body. Continue alternating sides 10 times.
Step 2
Start in the same position as the first step. Circle both arms forward, downward, backward and upward continuously for 10 reps; then reverse directions for 10 reps.
Step 3
Lie on your back with your legs extended above your waist and feet together. Spread your feet apart as far as possible and then bring them back together, crossing your right leg in front of your left. Spread them again and bring them back together, crossing your left leg in front of your right. Perform 10 reps.
Step 4
Begin on your back with your legs extended and feet together on the ground. Flex one leg and pull your knee toward your chest with both hands. Hold for 10 seconds and then repeat with the opposite leg.
Step 5
Sit on your knees and lean backwards until your feel a light stretch in your quadriceps muscles on the front of your thighs. Place your hands on the ground behind you for balance if necessary. Hold for 10 seconds.
Strength Routine
Step 1
Begin on your belly with your arms extended in front of your head and toes on the ground. Lift your arms and legs about 6 inches off the ground at the same time. Hold for three breaths and slowly lower back down. Then move your hands under your shoulders to a push-up position. Perform a push-up, slowly lower back down, and extend your arms in front of your head again to start over. Perform 10 reps.
Step 2
Stand upright and hold dumbbells at your sides with your palms facing backward. Lift the weights forward at the same time, keeping your arms straight. Slowly lower them back down after they reach shoulder height. Turn your palms to face inward. Lift the weights sideways away from your body and slowly lower them back down. Turn your palms to face backward again and start over. Do 10 reps.
Step 3
Stand and hold dumbbells in front of your body with your palms facing each other. Bend your knees slightly and lean forward until your torso is nearly parallel to the ground. Arc the weights away from each other and upward, keeping your upper body stable. Slowly lower them back down and repeat for 10 total reps.
Step 4
Lie on your back with your knees bent and feet elevated. Place your hands behind your head. Use your abdominal muscles to sit up and twist so your right elbow touches your left knee. Extend your right leg at the same time. Return to the starting position and repeat in the opposite direction, touching your left elbow to your right knee and extending your left leg.
Step 5
Stand upright with your feet about 6 inches apart. Step sideways about 2 feet with your left leg, keeping your toes pointed forward. Plant your foot and squat down, keeping your spine straight, until your left thigh is parallel to the ground. Stand up and step back to the starting position. Perform 10 reps and then repeat with your right leg. Hold dumbbells at your sides for extra resistance if desired.
Things You'll Need
- Dumbbells
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- American Council on Exercise: Incline Reverse Lateral Dumbbell Raise
- American Council on Exercise: New Study Puts the Crunch on Ineffective Ab Exercises
- American Council on Exercise: Side Lunge
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