As much as most of us want to improve our physical fitness, the reality is that starting a new workout – especially a complex workout or one that requires a gym – is intimidating at the best of times. And if you are stuck in your home right now, your options are pretty limited even if you were highly motivated. But fortunately, there are a lot of exercises that you can do at home right now. In fact, some of those exercises are excellent for building strength and improving mobility. You don’t even need equipment to do a lot of them.
Here are four great exercises you can try at home without any special equipment. Try one or try them all. As long as you are consistent with your efforts, you will get stronger and better at them!
4 Simple Exercises to Do At Home
A note on starting this or any other exercise routine:
Exercise, like any new activity, requires repetition and practice to do well. Unlike many new activities, it also can feel pretty unpleasant – even painful – at first. It’s very important that you take it easy on yourself when you first begin a workout routine. Remember:
- Form is more important than maxing out your repetitions. Only do as many reps as you can do with proper form to avoid injury.
- Take it easy on yourself at first. Depending on your personality, you may want to push yourself really hard because you want to get stronger NOW. But that’s not how your body works. Instead, you need to push yourself just enough – generally until you are tired and struggle to do another rep with proper form – and then rest. Then repeat, ideally, three times a week. In a few weeks you will be stronger, guaranteed.
- Get plenty of rest. The goal of strength training is to break down your muscles so that they rebuild stronger. But that only happens if you allow them to rebuild, which requires sufficient rest. Aim for at least a day of rest between workouts.
This exercise focuses on your abdominal area and your back. It’s called “plank” because you attempt to make your body flat as a plank of wood – kind of like the plank you would have to walk in a pirate movie.
Either place your palms on the floor under your shoulders – like a push-up – or place your elbows under your shoulders to support your upper body and rest on your forearms (whichever is easier for you). Tuck your toes under, lift your thighs and torso up and hold your body flat for 30 seconds.
Get in plank position, hands under shoulders, and lower your chest to the floor as far as you can, then press back up to plank position. Be sure to keep your elbows tucked to your sides as you go down and up. Repeat for 30 seconds.
Stand straight with feet shoulder-width apart. Squat down like you are going to sit in a chair, keeping your back as flat as possible and extending your hands out in front of your shoulders. Go as low as you can comfortably and then stand back up. Repeat for 30 seconds.
Stand in front of a chair or bench (one that will hold your weight easily). Step up with one leg and bring yourself up to standing on the chair. Use the opposite leg to step down back to standing, then use the same leg to step up. Repeat for 30 seconds.
The aforementioned will get you heading in the right direction. However, if you need further assistance, please do not hesitate to contact our office. Even though things are challenging right now, we’re here for you… so give us a call!
This article is copyrighted by Blogging Chiropractors for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiropractors.
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We would be happy to answer any questions you have about this article, general spinal health or your specific situation. To discuss your symptoms and concerns call (208) 656-8883.
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Dr. Orchard is a unique Rexburg chiropractor who specializes in difficult cases that have not responded to other care. All treatment plans are highly individualized based on your specific history, needs and goals.
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