Getting healthier doesn’t have to involve a bunch of money or time spent toward a gym membership. Anyone can work out inside their home and achieve great results matched with a healthy diet, dedication, and motivation toward a goal. Today we’ll explore some of the great workouts you can do at home.
Stand holding 5- to 8-pound dumbbells. Step right leg out to side and bend knee to 90 degrees, reaching hands down on either side of right foot. Push off right foot to return to standing with right foot directly in front of left foot, arms sweeping up with palms facing in. Repeat on left side with left foot stepping behind right as you return to center; that’s 1 rep. Do 24 reps, then switch lead legs and repeat.
The “Dancing Squat”
Stand with right foot forward, a 5- to 8-pound weight in left hand. Squat; touch weight to floor as right hand lifts. Stand, lift left knee, touch right hand to right left in front of you. Squat then stand; touch right hand to left foot behind you; that’s 1 rep. Do 24 reps; switch sides and repeat.
Step or hop sideways over a stretched-out jump rope for 2 minutes.
Tipsy Bridge and Lift
Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor; that’s 1 rep. Do 24 reps, then switch sides and repeat.
Bicep and Arm Circles
Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.
Triceps with a Twist
Lie on back with knees bent, a 5- to 8-pound dumbbell in right hand lifted so weight is over shoulder. Let knees fall left while bending right elbow until end of weight touches floor near ear. Straighten right arm while lifting hips, legs, head, and shoulders. Lower gently down. Do 24 reps, then switch sides and repeat.
Roll Over and Sit Up
Start lying on stomach, chest lifted, arms stretched overhead, legs straight. Roll to right onto your back, bending knees slightly and bringing arms halfway down; curl up to sitting position as arms move back overhead. Curl back down, and roll back over onto stomach. Do 16 reps, then switch directions and repeat.
Raise your arms, then lift left knee and bring right elbow down to meet it. Repeat on opposite side; alternate for 2 minutes, moving as quickly as possible. You’re done!
This yoga move tests your balance, tones your legs, and strengthens your core. Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing. Switch legs and repeat.
Bridge Opposite Arm-Leg Reach
Lie face up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10-12 reps, then switch sides and repeat.
Low-Belly Leg Reach
This move targets your six-pack and corset muscles. The corset muscles lie beneath the obliques, and are the body’s natural weight-lifting belt. How to do it: Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.
These are only some of the great moves you can make at home to start getting fit and healthy. At Brevard Health Alliance, we’re all about educating our patients, not just treating them after problems arise. If you are concerned about your exercise habits or have any questions about staying healthy, contact us today!