Most upper body workouts require a gym and resistance training equipment. Fortunately, it's easy to perform abdominal and thigh exercises at your convenience and in the privacy of your own home. In fact, with a bit of creativity, even people residing in smaller living spaces can design effective lower body workouts and challenging abdominal exercise programs.
Squats
When people perform squats, they often flex their knees too deeply, or not enough. Your home environment may actually help you improve your squat technique. When you first learned the squat exercise, your trainer probably told you to imagine that you were about to sit on a chair. If you practice the squat at home, you don't have to use your imagination. Simply stand in front of the chair, bend your knees and lower your hips, so that they hover above the chair seat. Extend your legs with control, and perform 12 repetitions. For variety, begin by sitting at the edge of the chair. Lean forward at the waist, keeping you back in a flat position. Then, lift your hips about one inch from the chair, and then return to the seated position. The squat works your hamstrings, gluteals and quadriceps.
Towel Training
A hand towel and a waxed linoleum or wood floor create a makeshift, albeit effective slide board. Stand with your feet separated hip width apart. Place the hand towel under one foot, and then contract your inner thigh muscles to drag your leg to the opposite leg. Perform 12 repetitions on each leg. Then, place an exercise mat on the floor, and kneel on all fours. Extend your arms, place the towel on the floor and place your hands on top of it. Work your obliques by rotating your torso from side to side, and sliding the towel along the floor.
Seated Oblique Exercise
A swiveling desk chair facilitates easy oblique exercise, without requiring you to get down on the floor. Sit upright on your chair, and hold on to your desk to stabilize your upper body. Draw your belly in, and swivel your hips from side to side. Perform 20 repetitions or 10 to each side.
Couch Exercises
Elevating your legs while performing crunches helps you stabilize your lower back. Lie supine, with your knees bent and your heels on your bed or your couch. Place your hands behind your head, draw your belly in and flex your upper torso so that your ribcage moves toward your pelvis. Perform 16 repetitions. Then, relax your upper body and work your hamstrings and gluteal muscles by lifting each vertebra from the floor, until you reach a bridge position. Perform 12 repetitions.
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