Workout at home: with no equipment

June 14, 9:31 PMSt. Louis Weight Loss ExaminerKimberly Wesley

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Who needs a gym membership! You can have a great workout in the comfort of your own home.

When many people think of strength training and building muscle, they think of those heavy, bulky machines at the gym or big, heavy hand weights at home. Well, you can design your own strength training with no equipment other than yourself. Do 2-3 sets of each exercise for 12-15 repetitions. You will need to progress eventually to adding weights.

Upper Body
Push-ups: Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until the chest touches the floor; press back to starting position. Modified push-up: Bend legs at knees, keeping them on the floor as you lift up and down.

Wall Push ups: Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked). Place hands onto wall, slightly wider than shoulder-width apart.
Exhale, keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it. Inhale, straighten arms and return to starting position for one rep.

Triceps bench dip: Sit on the edge of a solid bench or chair with your hands holding the edge by your hips. Walk your feet forward, then straighten your arms to lift your body off the bench. Lower yourself until your upper arms are about parallel with the floor, then press with the triceps to lift yourself back up - straighten the arms, but don’t lock the elbows at the top.

Lying triceps lifts: Begin lying face down on a mat, arms at your sides, palms facing the ceiling. Make sure your neck is in a neutral position. Keeping body stationary and arms straight (but not locked) lift the palms up toward the ceiling as high as comfortably possible. Hold for 2-3 counts. Inhale, lower to starting position to complete one rep.

Isometric bicep hold with a towel: Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm in front of hip facing outward). Keep feet slightly apart, knees slightly bent. Allow enough tension to feel resistance as you curl your right hand in towards your chest. Hold (with tension) at 90 degrees for 30 seconds. Step further away and hold at 45 degrees for 30 seconds. Switch sides and repeat for one set.

Lower Body
Squats: Stand erect with the feet about shoulder-width apart, feet pointed straight ahead or slightly toed-out. Keeping the head up, the chest lifted, and the abdominal muscles tight, squat until thighs are parallel to the floor. Arch your lower back slightly, and keep that arch throughout the exercise. Pause briefly, then stand upright by pressing heels into the floor and keeping the glutes tight.

One-legged squats: Stand on one foot; lift the other and hold the foot by the ankle of your stance foot. Keeping the head up, the chest lifted, and the abdominal muscles tight, squat until the stance thigh is parallel to the floor. Pause briefly, then stand upright by pressing heel into the floor and keeping the glutes tight.

Forward lunge: Keep the head up, the chest lifted, and the abdominal muscles tight throughout the series. Stand erect. Take a big step forward with one foot, landing in a lunge position. Lower yourself in a controlled fashion to a full lunge, with the back knee just brushing the floor. (When the back knee just brushes the floor, the front knee should be vertical over the foot. If the front knee is ahead of that foot, take a bigger step.) Press your front heel into the floor, rising up with the glutes and hamstrings of the front leg.  Hold for a count and then raise up.

Seated leg extensions: Sit on the floor with your hands behind you and spread wide. Lean back slightly, extend the legs, and lift both feet off the floor. Tuck your knees up toward your chest, then extend legs to starting position. Don’t let feet touch the floor between tucks.

Calf raises: Stand on your heels on the edge of a step, with the balls of the feet hanging over the edge. Hold onto the wall or a railing lightly with one hand. Keeping your head up and your torso upright, lower the balls of your feet below the level of the step, then pull them up above the level of the step.

Core
Crunches: Lie on your back with legs bent 90 degrees at the knee (the standard "sit-up" position). Hold your hands lightly beside your neck. Curl your torso, using the abdominal muscles to pull the top of your chest up and toward your knees. Stop when your shoulder blades lift off the floor, pause there for a moment, then lower yourself in a controlled manner.

Lying Back extensions: Lie on your stomach with your arms extended by your head. Using your back muscles, lift your hands, shoulders, and legs off the floor. Hold this lifted position for 2 seconds, then lower and repeat.

Plank: Begin by lying on your stomach with palms on the floor next to your shoulders, feet and legs together, toes down. Lift your body up so that your arms are straight (palms below shoulders) and weight is balanced evenly between hands and toes, keeping body as straight as possible. Hold for 30 seconds and work up to 1-3 minutes.

Side plank: Start by lying on your side, legs straight, feet stacked. Straighten bottom arm, keeping it in line below shoulder, and place free hand on your hip. Flex feet and balance on sides of feet (feet are stacked). Use abs to keep hips lifted. Hold for 30 seconds. Work up to 1-3 minutes.

Banana: Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine. Keeping head between arms, slowly raise upper body and legs off floor to form a gentle banana like curve. Hold for a slow 30 counts.

Superman: Lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.

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