Work, extracurricular activities and scheduling conflicts may defeat good intentions to get to the gym or participate in regular exercise. A home exercise routine is the solution for people who want to work out and get in shape but do not have the time to leave the house. Perform daily body weight exercises that build strength, burn calories and improve endurance.
Couch Dips
Strengthen your arms with dips. Sit on the edge of a couch. Place your hands on the edge of the couch, palms down, fingers facing toward the ground. Walk your feet a foot in front of the couch and dig your heels into the ground. Lift your buttocks and bring it in front of the couch. Tuck your elbows to your sides. Keep them there throughout the exercise. Make sure your elbows stay tucked to your sides. Lower your body toward the ground. Stop when the back of your arms are parallel to the ground or when you feel a stretch in the back of your arms. Push up to straighten. Repeat until you complete 15 repetitions.
Squat and Calf Raise
Strengthen your quads, glutes, calves and hips. Bend your knees slightly and stand with your feet shoulder-width apart. Tighten your abdominal muscles and straighten your back. Relax your shoulders. Imagine that there is a chair behind you. Stick your butt out behind you and lower your glutes toward the ground. Stop when the back of your legs, your hamstrings, are parallel to the ground. Check that your knees are stacked over your ankle and that they are not jutting out over your toes. (Improper form puts the knees at risk for injury.) Push up through your heels to standing position. Shift your weight to the balls of your feet and lift up on to your toes. Hold for five seconds repeat until you complete 15 repetitions.
Heel, Knee and Toe Drill
Elevate your heart rate, build cardiovascular endurance and burn calories with cardio drills. Bend your knees slightly and adjust your feet until they are shoulder-width apart. Run in place and alternate kicking your heels to your glutes for 15 seconds. Alternate lifting your knees as closely toward your chest as you can while running in place for 15 seconds. Maintain a straight back during this part of the drill. If your back rounds, do not bring your knees as high during the exercise. Straighten your legs. Kick your right foot forward, tap the floor with your toe and return your foot to below your hips. Do the same with your left foot. Continue alternating for 15 seconds.
Glutes March
Build lower body and core strength with the glutes march. Lie heads-up on the ground. Bend your knees and place your feet 3 inches in front of your butt. Lift your glutes, hips and lower back off the ground. Stop when your hips, shoulders and knees form a straight line. Lift your right knee, pull it toward your chest and return it to start position. Do the same with your left knee. Keep alternating legs until you complete 10 repetitions on each side.
References
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
- Mayo Clinic
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