Exercises with shiny machines, dumbbells and barbells have their time and place when it comes to your workout. Within the confines of your home, you need to look outside the box to tone your body. With a little creativity and the aid of household items, you can easily do a number of basic exercises.
Push-Up
The push-up is a basic body-weight, home exercise that mainly targets the pectoral muscles of the chest. After placing your hands slightly wider than shoulder-width apart on the floor, move your feet together, fully extend your arms and lift your butt to form a straight line from your heels through your shoulders. Slowly lower your chest to the floor and push yourself back up. For an easier variation, place your knees on the floor or place your hands on a table.
Chair Push-Ups
The chair push-up is a variation of the standard push-up, and places more emphasis on your biceps, shoulders and back. Perform these with your knees propped up on a chair. Place your hands on the floor slightly wider than shoulder-width apart, as with the standard push-up, and place your knees together with the top of your feet resting on the backrest of the chair. Slowly lower your forehead toward the floor by bending your elbows and push back up in a steady motion.
Chair Dips
Chair dips work the large triceps muscles on the back of the upper arms. While sitting on the front of the chair, grasp the front edge or sides with your hands and move your butt forward. Your feet should be flat on the floor at this point, with your knees bent and arms straight. Slowly lower your butt toward the floor by bending your elbows, then push yourself back up. For a variation, extend your legs out straight and place your heels on the floor.
Squat
Squats work the thighs and glutes; perform them from a standing position with your feet slightly wider than shoulder-width apart. Place your hands on your hips, extend them over your head or keep them at your sides as you bend your knees and lower your body down. Once your thighs parallel the floor, stand back up and repeat. When doing these, do not let your knees move past your toes. To increase your resistance, hold full gallon water jugs at your sides.
Lunge
The lunge is a variation to the squat and it works the same muscles. The difference is in the leg positioning. Stand with your feet in a staggered stance, then lower yourself down and stand back up. After doing a set of reps, switch the positions of your legs and repeat. You can also do these alternating or in a walking fashion. The most important thing is to not let your back knee touch the floor.
Plank
The modified plank and extended-arm plank both work your abs with no continual movement. To do the modified version, place your forearms and feet on the floor, lift your hips and form a straight line from your heels to your shoulders. Perform the extended-arm variation the same way, but place your hands on the floor and straighten your arms. If this is too basic for you, extend one leg in the air while holding the plank. This will recruit your lower back muscles as well as your abs.
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