Not a Fan of Going to the Gym? Here’s the Easy Alternative
Want to stay in shape but you’re not exactly a fan of going to the gym? Whether it’s because you don’t have the budget, the time or the drive to pack your sportswear and travel to the fitness center, you should know that training can still be an option. And a simple one at that.
With these 3 basic exercises that need minimal or no equipment, you’ll be on the right path to staying in shape, all the while enjoying the privacy of your own home and avoiding all the hassle or things you dislike about the gym.
Squats are one of the best exercises whether you’re trying to lose weight or gain muscle mass. They involve almost every muscles groups, thus strengthening your body and increasing its flexibility. In addition, the muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity.
How to do squats: Stand with your feet spread a little bit wider than your hips. Extend your arms in front of you. Keep your body and core tight and drop your hips back as if reaching for a chair at 90 degrees or lower. At the same time, bend your knees forward, without rounding your back.
Your weight should be on the heels and the balls of your feet. Stand back up to your original position without moving your heels off the ground.
Lunges are a great beginner exercise working your hips, glutes, core and inner thigh among the most important body parts. And all you need is a flat surface, like the floor in your own house or even somewhere in a park. This effective single-leg exercise can develop lower-body strength, endurance and stability while working all the major muscles.
How to do lunges: As with squats, position is very important. So, stand with your feet spread hip-width and your core tight. Take a large step forward with your right foot and lower until you bend 90 degrees with both your knees.
Your right thigh should be parallel to the floor while the right shin remains in a vertical position. Press into your right heel to return to your starting position. Repeat with your left leg.
You never realize how long a minute is until you hold a plank. This type of bodyweight exercise works your deep inner core and glutes and is of the most efficient ways to get great abs. It also tones your biceps, neck and shoulder muscles, while boosting your overall metabolism.
How to do planks: Stand on your forearms and knees, on the floor. Position your elbows underneath your shoulders and your hands shoulder-width apart. Keep your body in a straight line from head to toes and squeeze your glutes and abs, while looking at the floor. Try to hold that position for as long as you can. You can increase the time gradually, if you think you are up to it.
All these exercises can easily be done whenever you feel like it, in the comfort of your own home while listening to your favorite music or watching your favorite Netflix series or even outside, in an open space, if the weather allows it. You can start slowly with a few sets and then gradually increase the time and intensity. To spice things up you can also use minimal equipment such as dumbbells or kettlebells. Results are guaranteed!