You do not have to purchase expensive fitness equipment or a gym membership to stay fit. Working out away from the conventional gym is on the increase and for good reason. Exercising in your own home is not just convenient; it saves money and is more feasible than you might think.
Step 1
The first useful piece of equipment for your home is a floor mat. Use something thick for extra support. If your floor is slippery, a rubber mat beneath it may help. Place the mat on the floor and use it for crunches, push-ups, leg lifts and simple calisthenics, like jumping rope or jogging in place. Use it also for stretching and yoga or Pilates moves, if desired.
Step 2
To make your own free weights, fill empty, clean milk jugs with sand or rocks. The weights will vary in weight depending on the size of the jugs and the material you place inside. Slighter individuals will fare best with pint or half gallon-size jugs, while larger, stronger individuals may opt for full gallon size. Use the jugs for arm curls, dead lifts and tricep extensions. As you grow in strength, increase the size and weight of your free weights.
Step 3
A chair is a highly useful piece of exercise equipment, according to fitness expert Bob Greene. Brace yourself in front of it using the heals of your palms for balance to do dips. You can also sit on the chair and do sets of leg lifts. For less-mobile individuals, simple standing and sitting down repeatedly is a great way to strengthen the legs. Sit on the chair while doing arm curls with your dumbbells as well.
Step 4
A chair also makes for a useful abdominal bench. To perform your abdominal exercises, place your chair against a wall and place your mat lengthwise on the floor in front. Lie down on your mat with your feet resting atop the chair seat and perform crunches and sit-ups. Another variation can be attained by lying flat or with knees bent on the mat, minus the chair. Continue your crunches and sit-ups. To add intensity, hold your homemade dumbbells in your hands and perform sets of crunches, with and without use of the chair.
Step 5
To create your own stair stepper, place a heavy plank of wood atop stacks of old phone books or bricks. You should have enough bricks or books to fill the entire width and length of the board for the step to remain stable and hold your body weight. Test the step to make sure it is secure and perform your step exercises. A small, heavy duty bench can also be used for these exercises. If using a bench, you may wish to place it on a rubber mat to prevent slipping.
Tips and Warnings
- If you are unfamiliar with what exercises you need to do, you may wish to work with a trainer at a gym or privately, to create your own equipment. This will give you ideas for particular exercises and ensure that you do your exercises properly. The more you use your homemade equipment, the more you will realize how easily you can become and remain fit with simple household items. If you see an item in your home and wish to put it to use in your workout routine, give it a try. The possibilities are endless.
- Prior to any lifestyle change, it is recommended you seek a health care professional's approval. Do not attempt physical exercises without knowledge of proper form, structure and safety precautions.
Things You'll Need
- Floor mat
- Empty milk jugs
- Sand or rocks
- Chair
- Sturdy plank of wood
- Bricks or phone books
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