Exercise offers you a number of health benefits -- maintaining a healthy weight, strengthening your cardiovascular capability and relieving stress. You do not have to be a member of a gym or have a significant amount of equipment available to experience these benefits. You can use your own body weight to get buff, building muscle and toning your body.
Warm-Up
A proper warm-up is necessary before lifting weights or engaging in cardiovascular exercise. This makes your muscles limber and reduces your risk of injury. After walking or dancing around your home for 5 to 10 minutes, the American Council on Exercise, or ACE recommends performing stretches such as the cat-camel. Start on all fours and tilt your pelvis to lift your lower back. Tuck the pelvis in to create a slight U-shape with the back. Repeat 6 to 10 times. Lie on your stomach to transition to the cobra stretch. This stretch involves placing your palms beside your shoulders and pressing against the ground to raise your upper body. Hold for 20 to 30 seconds, then lower and repeat twice.
Push-Ups
When training at home, it's a good idea to alternate resistance-training exercises to prevent working the same muscles two days in a row. Start with upper body exercises, such as the push-up. Assume a plank position in which your arms are straight and underneath your shoulders with your toes on the floor. Bend your arms to lower toward the ground, nearly touching your chest and/or chin to the ground. Straighten the arms to return to your starting position. Repeat 12 to 15 times, rest, then repeat for two additional sets.
Tricep Dips
Tricep dips work the backs of your arms. Turn your palms toward the wall in front of you, placing them on the edge of a chair or bench. Straighten your legs in front of you, then lift your buttocks slightly off the bench. Bend the arms to lower your body down, stopping when your upper and lower arms make almost 90-degree angles. Straighten the arms to return to your starting position. Repeat 12 to 15 times. Rest and repeat for two additional sets.
Squats/Wall Sits
Squats work the quadriceps, or fronts of the legs. Stand with your feet shoulder-width apart with your hands on your hips. Bend your knees to lower your body down, keeping your back straight. Lean slightly forward. Stop before your knees go over your ankles. Straighten your legs to return to your starting position. An alternate option is a wall sit, where you lean your back against a wall, lowering to the bottom of a squat position. Hold for 15 to 30 seconds, then straighten the legs. Repeat five times.
Supine Reverse Crunches
To perform these crunches, lie on your back with your arms extended to your sides. Lift your legs, making a 90-degree angle with your thighs and lower legs. Your thighs should extend from your hips. Activate your lower abdominal muscles to lift the buttocks off the ground. Lower to return to your starting position. Repeat 6 to 12 times. Rest and repeat for one to two additional sets.
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