Ways to Stay in Shape When You Can’t Go to the Gym
Maintaining a firm and defined body without going to the gym may sound like a dream, but it is possible if you take a few simple steps on a daily basis. Spend only a few minutes on a few exercises and in any location available to you. Create a routine of doing each exercise 10, 15, or 20 times. Depending on how much time you have, you can squeeze in 2-4 rounds getting in a good strengthening and cardio workout. In this way, you can prevent injuries, improve aspects such as balance, flexibility or coordination, strengthen your muscles and relax your mind. Let’s go there!
Although you may have last jumped during your school years, this exercise is beneficial for blood circulation, helps you lose weight, and strengthens your legs. Start with 10 repetitions and work your way up from there as you get stronger. Place your feet parallel, about hip distance apart. Flex your knees and push yourself up with your arms raised.
This exercise focuses on the muscles of the lower body: quadriceps, glutes and hamstrings. To properly squat, place feet shoulder-width apart, point toes forward, keep your back straight and flex your legs so that the muscles form a 90 degree angle to the ground. Move from the angle to standing up beginning with 10 repetitions.
One of the most popular exercises, push ups can improve your mobility, tone your muscles and activate your strength and endurance. Practice good form by placing your hands on the floor directly under your shoulders. Legs should stretch out completely back to form a straight line with your back. Extend your arms, bend your elbows and lower your body until it is about two inches off the ground. Build on as you grow stronger by holding the plank position and adding repetitions.
Lunges have the great advantage of allowing you to work both legs differently, likely offsetting the imbalances of strength and muscle mass. To do this, place your feet together and step forward, bending both legs until the back knee is about to touch the ground and both knees are bent at 90 degrees. Do not forget to change legs with each repetition made. Make it challenging by hopping to make the transition from one leg to the other.
Strong abdominals work to keep your entire body strong. A strong core helps you avoid wear and tear on your spine, strengthen belly muscles, improve body posture, and relieve tension in the back. To do this properly, bring your lower back into contact with the ground, bend your knees, and place your hands behind your ears. Drive your shoulders upwards, about seven centimeters, lower and repeat the movement timing and increasing your resistance as you grow stronger.