There are plenty of benefits in joining a gym, but to really get the most out of your membership, you have to dedicate a good deal of time and money. If you are someone who doesn't have the time to regularly visit the gym or someone who just can't afford the monthly payments, home gyms are the next best thing. With a bit of creativity and the right equipment, your home gym can be just as effective as any fitness center out there.
Stability Balls
Stability balls come in different sizes and are great for the home gym because they can be used in a number of exercises. Working out with a stability ball adds a balance factor and depending on the exercise, can drastically intensify your workout. Common exercises include back extensions, push-ups, crunches, bridges, and plank, but you can also use the stability ball as you would a normal bench, where you can gain the added benefit of core stabilization in addition to the exercise you perform.
The Bosu Ball
Another versatile piece of equipment is the Bosu ball. Meaning "both sides up," it consists of one flat side and an inflated half-dome side, and both can be effectively used to double the number of exercises you can execute. Performing exercises like lunges on the Bosu ball challenges your balance and core stabilization muscles. In addition to lunges, you can perform other exercises on it while standing up, such as bicep curls and shoulder presses, or you can put your hands on either side and do push-ups and plank. You can even use the Bosu ball as a step for aerobics exercises.
Medicine Balls
Medicine balls come in a number of sizes and range from very soft to very hard. You can use them to increase your strength as their weight adds extra resistance to exercises. Medicine balls are especially effective for power training and explosive movements, which can lead to increased muscle hypertrophy. Passing the ball as fast as you can from your chest is a power exercise that can be performed with a wall or with a partner.
Resistance Bands
Resistance bands can be used to build strength, power, endurance and even flexibility. Depending where you position the anchor, the point you connect the band to, you'll gain access to a number of exercises. Using a low anchor point allows you to perform exercises like bicep curls and shoulder presses. Using a middle anchor point allows you to do back rows or chest presses, and with a high anchor point, you can perform tricep extensions toward the ground. In addition to these strength exercises, you can incorporate them into Pilates exercises and use them while stretching.
Member Comments