We get it. With gym closures across the country, being motivated to stick to your routine can feel like a nightmare, and without the appropriate equipment, working out can be hard. But these challenging times do not mean that we need to give up on our fitness, weight loss or exercising goals altogether... Rather it presents an opportunity to try out some new exercising techniques from the comfort of your house, or even your bedroom (if space persists that is).
Here at Bankstown Physiotherapy, we are committed to helping you achieve your goals, despite the current global situation. Together, we have constructed a list of key exercises that you can do without the need for gym equipment.
Standing with your feet shoulder-width apart, take a step forward with your right leg and bend your right knee, stopping when your thigh is parallel to the ground. Then, push up with your right foot and return to a standing position. Repeat this by stepping with your left foot forward.
Lunges are not only a great way to improve the strength of the legs and glutes but are also a key way to improve balance. This makes them a key element in any exercise routine/ They are also a great way to warm up into more intense exercises.
Start by standing upright with your feet shoulder-width apart. Start to squat down with your hands in front of you, bending into a push-up position. Complete a push-up, then bring your legs back to a squatting position. Complete the burpee by jumping up and returning to the starting position.
Burpees are a fast-paced exercise that triggers the whole body. It is a great way to to improve cardiovascular endurance and muscle strength.
3. Glute Bridge
Lay on the floor with your knees bent, your feet flat on the ground and your arms straight by your sides with your palms facing the floor. Slowly lift your hips off the ground, squeezing your core and glutes as you do so. Make sure that your shoulders and upper back remain on the ground. Hold this position for 1-3 seconds, then return to the starting position.
Glute bridges are a great way to tone up your muscles. Especially throughout the core and glute regions.
Start in a push-up position, holding yourself on your forearms rather than your hands. Keep your back straight and hold your abs, core and glutes tensely. Hold this position for as long as possible, releasing slowly when done. Repeat this 3-4 times for maximum effectiveness.
Planks are a great way to strengthen and tone the core muscles and building strength in the arms and legs. They are easy to perform and can promote overall good health.
5. Wall Sits
Stand approximately 30cm away from a wall. Lean back on the wall, sliding into a seating position until your thighs are parallel with the ground. Hold this position, tensing your core and glutes for as long as possible. When done, slide back up into a standing position slowly and stretch to avoid cramping.
Wall sits are an effective way to build muscle tone throughout the glutes and core and are a great way to improve overall strength and balance.
These exercises are a great way to improve overall health as they target a large number of muscles and areas of the body. Aside from this, we also recommend a large number of regular exercises including push-ups and sit-ups.
As well, remember, it is always important to stretch before and after these exercises to prevent injury and reduce the risk of cramping and muscle pain.