Exercise is an important part of a healthy lifestyle but you do not need expensive equipment or health club memberships to get a daily workout. Those things are great but it isn’t always affordable to buy your own and when you can’t get out to the gym you can still get a good workout at home with these five easy to do exercises:
Tone Your Tummy
Sit ups are great but they are hard to do if you are busy. Using a simple isometric exercise you can tone your troublesome tummy area when you are at work or even watching television and no one will ever know you are working out. Sit up straight in your chair and pull your belly button in toward your spine. Hold it in to the count of five and slowly release. Repeat in sets of five.Â
Tighten Your Calves
Taking the stairs whenever you can is a great aerobic exercise as well as a terrific leg strengthener but even if you do not have flights of stairs to hike you can get a great workout with just one stair, or a raised platform. Stand on a stair edge with your weight on the ball of your foot and your heels hanging over the edge. Slowly inhale and raise up onto the ball of your foot as high as you can and hold for a count of five, then lower slowly while you exhale until your heels are as far down as they will go. Repeat in sets of five.
Firm Your Biceps
Whether you are in the shower, or just walking through the house you can firm up saggy biceps with a simple isometric exercise. Stand perpendicular to a wall and put your arms straight out in front of you with your palms flat against the wall at shoulder width. Exhale as you lower your torso to the wall keeping your heels flat on the ground. Push up away from the wall as you inhale and repeat in sets of five.
Strengthen Your Back
Most back pain is caused by weak lower back muscles and you can do a simple workout that requires no equipment to strengthen those muscles. Lay flat on the floor face down and put your arms straight down by your sides with the palms up. As you inhale lift your arms off the floor keeping your elbows straight as your press your palms to the ceiling. At the same time lift your legs together keeping your knees straight. Breathe in to the count of five and then exhale lowering your limbs slowly to the ground. Repeat in sets of five.
Get Flexible
Strengthening and toning are very important but it is also vital to keep your body flexible to avoid injuries and keep it in good condition. Standing with your feet together and your arms at your sides slowly inhale and raise your hands until they meet above your head. Exhale as you keep your arms straight out over your head and bend at the waist until your torso is horizontal to the ground. Gently roll your back as you continue to roll down to touch the floor with your palms. Inhale as you reverse the roll and raise back up with your arms stretched high above your head. Inhale as you stretch as high as you can then release your arms to your side as you exhale once more. Repeat in sets of five.
These are just a few of the isometric and callisthenic types of exercises you can do without equipment and in many cases without extra time or a specific place to work out. Doing them even once a day will help improve the condition of your body and better your overall health.
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