You don't need to go to a gym to perform resistance training exercises. You don't even need a lot of equipment. Sometimes your own body weight is enough to see changes in your muscles. Keep it simple to train your abs, hips, thighs and buttocks from the comfort of your own home.
Resistance Training Guidelines
Whether at home or in the gym, stick to a few basic guidelines for resistance training. Train your abs, hips, butt and thighs two to three times per week on non-consecutive days. To start, perform one set of eight to 12 repetitions, according to the American College of Sports Medicine. Increase to three sets as you improve. Start with your body weight and focus on form. For increased challenge, purchase a set of dumbbells or resistance bands.
Abdominal Exercise
Your abs include your rectus abdominis, obliques and transverse abdominis. These muscles work together to move and support your spine. The bicycle maneuver can be done on the floor and works all of these muscles. Lie down with your hands behind your head, elbows out. Bring your legs up so your knees are over your hips and lower legs are parallel to the floor. Exhale and draw your right knee in, crossing the left elbow over to meet it as your left leg straightens and hovers over the floor. Inhale as you lie back to start position and reverse for one complete repetition.
Hips
The gluteus medius and minimus lie slightly the side of the buttocks and are what you call your hips. They work in conjunction with your thighs and buttocks but can be targeted at home with side-lying leg abduction. Lie on the floor with your arm bent and your head resting on it. Stack your hips straight up and down with your bottom leg slightly bent and your top leg straight with foot flexed, toes straight ahead. Exhale and raise the top leg to a 45-degree angle. Inhale and lower until it hovers over bottom leg for one complete repetition.
Thighs
Your thigh muscles include your hamstrings and quadriceps. These muscles are active in many activities, such as walking or climbing stairs. Do a basic squat at home to challenge your thighs. Stand with your feet shoulder-width apart, toes and knees straight ahead. Bend at the hip and knee as if you were sitting in a chair with your hips going back. Let your torso angle forward as you lower to stay balanced. Lower until your thighs are parallel to the floor. Press through your heels and raise back up to the start position for one complete repetition.
Buttocks
The basic squat will also work your butt as well as your thighs, but you can do another home exercise to target it. Lie on the floor with your knees bent, feet flat about hip-width apart, your arms at your sides. Exhale and press through your heels, lifting your hips off the ground. Squeeze your glutes as you raise your hips, pausing at the top. Slowly lower back to the start position for one complete repetition.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Supine Bicycle Crunches
- American Council on Exercise: Bodyweight Squat
- American Council on Exercise: Glute Bridge
- American Council on Exercise: Side Lying Hip Abduction
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