Strength training doesn’t need to be strenuous in order to be effective. A few simple exercises that you can perform at home with minimal equipment is a great way to stay on track with your fitness goals. Clear a space in your home and devote it to fitness. Keep a few towels handy to use as an exercise mat. Be sure to begin all workouts with a warm up and a few stretches. Consult your physician before getting started and allow all muscle groups at least 48 hours to rest before strengthening them again.
Use jumping jacks to warm the entire body and prepare it for exercise. Begin by standing with the feet together and keeping your arms at your sides. Jump the feet out to the side while simultaneously bringing the arms up overhead. Return the arms and feet back to starting position.
Increase the intensity of jumping jacks by performing them quickly. Lower the intensity by moving the arms up and down and alternately tapping the feet out to the side. Perform this exercise for two to five minutes to warm the body.
Push ups are a great exercise for strengthening the muscles of the chest, shoulders, and triceps. Push ups are easily performed on the wall, using a stable chair, or on the floor. To perform push ups, support your weight by placing your palms on the floor, shoulder-width apart with your arms extended.
Either place your knees, or the tops of your toes on the ground, hip-distance apart. Bend your elbows and lower your upper body toward the ground then straighten your elbows and return to starting position. Perform two sets of 12 to 15 repetitions.
Bodyweight squats strengthen the muscles of the lower body. They involve the glutes, quadriceps, and hamstrings. To perform the squat, stand with your feet hip-distance apart and your hands on your hips.
Bend the knees and lower the body toward the ground until the thighs are parallel with the ground. Hold this position for two to five seconds, then return to starting position. Perform two sets of 12 to 15 repetitions.
Triceps dips strengthen the triceps muscle at the back of the arm. You’ll need a chair without wheels to perform this exercise. Place the chair up against the wall for stability. Bend your knees to 90 degrees and place your palms at the sides of your hips. Your palms should face forward. Grasp the chair.
Bend your elbows to 90 degrees and lower your body toward the ground. Extend your elbows and return to starting position. Perform two sets of 12 to 15 repetitions.
- "Health Fitness Instructor's Handbook 5th edition"; Edward T. Howley, B. Don Franks; 2003.
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006