As we all know, exercising regularly is essential for good health. A lot of people think cardiovascular exercise is enough to achieve a great physique and high levels of performance. But it’s not and you need to add some strength training into your normal routine. If you don’t have the money for a gym membership or the “time” for that matter, strength training at home sounds like it’s right up your alley. Strength training at home is impossible without equipment, right? WRONG!
Take for example a simple exercise you can do to boost your chest. This will be a simple push up and will be a core exercise to include in your home strength training routine. To add intensity to the workout, you can add reps, change your hand positions, elevate parts of your body with a chair and even do a single arm or leg work out that can help you to prevent becoming bored or plateauing.
For the flip side of your body, you can focus on a hyperextension routine. All you need to do is lie face down on the floor and extend your arms and legs. Then you lift up your arms and legs to help to work the muscles in your back and to help build strength in them.
From here, you can work on squats that can help work your leg muscles. This is as simple as standing as straight as you can, with your legs square with your shoulders. Then from your knees, begin to lower your body until you are in a sitting position with your back straight. Make sure to avoid going beyond a 90 degree angle to avoid any possible injury that may occur.
Standing ankle lifts
Standing ankle lifts can help you to build strength in your feet and ankles. Simple stand in place and slowly life up from your toes and count to three, then lower your feet back to a standing position. Do this a few times and you will find that your muscles in this area are stronger. Simple and effective, it is another strength training at home you can do, without having to pick up equipment of any kind.
These are pretty much the opposite of a sit up and work your external obliques quite well.The Reverse Crunch teaches you to tilt your pelvis posteriorly and strengthens your abs. Lie back on the floor. Flex your knees. Raise your knees against your head by crunching your abs. return to the starting position & repeat.
A few minutes of Burpee conditioning will quickly convince you that you’re doing an ass-kicking workout that blasts your strength, stamina and fat loss through the roof. Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible.
Remember to always listen to your body. Take things a bit slower if you’re just getting into it and focus on learning your form. Work smarter. Even when there’s no equipment involved you can still potentially hurt yourself as you’re doing your exercise routines. Always, train hard but make sure your doing it in way that maximizes your efforts each and every time that you hit it.
Keep training hard,
-David “Strength Training at Home” McCready