Home Exercise Regimen

Motivating yourself to exercise is always tough, and having to leave the house when it’s cold or wet outside makes it even more difficult. Here’s a comprehensive exercise regimen that you can do in the comfort and convenience of your own home.

Before you start, it is important to stretch and warm your muscles up. It’s okay to start out doing fewer repetitions than suggested; you will be able to add more with time and practice.

Upper Body Exercises
Pushups (Strengthens shoulder, arm, and chest muscles)
Lie on the floor face down, hands shoulder-width apart. Keeping your stomach muscles tight and toes on the floor, slowly straighten your arms and raise your body off the floor, then lower yourself back down to the starting position. If this is too difficult, you can do modified pushups with the knees on the floor. Do as many as you can in one minute. Rest for 30 seconds, then repeat.

Wall Pushup (Works the chest, shoulders, and arms)
Stand facing a wall, about an inch or two more than arms’ length away. Without locking your elbows, extend your arms straight toward the wall at shoulder level and rest your palms against the wall, supporting your weight as you lean forward. Now lower your chest toward the wall, using only the strength of your arms to do so. Push back to the original position, again using only the strength of your arms. Repeat for 10–20 repetitions and work up to three sets.

Arm Circles (Gives the shoulders and upper arms a workout)
Stand up with your feet shoulder-width apart and raise your arms out to your sides. With your elbows and wrists straight, make small, clockwise circles, about a foot in diameter, with your hands for 30 seconds. Reverse directions, and make counter-clockwise circles for another 30 seconds. Relax and repeat. Work up to three sets.

Bicep Curls (Strengthens the upper arms)
Stand with your feet shoulder-width apart, your arms hanging at your sides, palms facing forward. Bend your right arm at the elbow until your right hand is parallel to the ground, palm up. Bring your left hand over on top of your open palm and push on your right hand while your right arm resists. Repeat with your left arm. Begin by alternating arms, 10 repetitions for each arm. Work up to three sets.

Abdominal Exercises Crunches (A good all-around exercise for the midsection)
Lie on your back, legs bent at knees, feet flat on the floor, hands clasped behind your neck, elbows out. Without arching your back, slowly raise your upper back off the floor as far as possible. Hold this position for two seconds, concentrating the tension in your abdominals. Lower yourself back down. Repeat 10–20 times. Work up to three sets of 10–20 repetitions.
Abdominal Vacuum (An excellent abdominal strengthener)
Stand with hands on hips. Exhale completely. Draw in stomach as far as possible. Feel the tension in your abdominals. Hold for a count of five. Do 10–20 repetitions.

Lower Body Exercises

Flutter Kicks (Good for the buttocks)
Lie flat on your stomach, elbows bent, palms open on floor near shoulders. Breathing steadily, contract the muscles in your buttocks, keep your legs straight, and flutter kick legs as if swimming. Do this for as long as you can, then rest for 30 seconds. Repeat this sequence until you have performed three sets.

Lunges (Good for the thighs)
Stand with feet together and hands on your hips near a chair or wall, in case you need it for balance. Take a big step forward with one leg, bend your front leg, and slowly lower yourself until your front knee is directly over your front foot, your thigh parallel to the floor. Your back leg should be slightly flexed for balance. Return to standing position. Alternate legs and repeat 10 times for each leg. Rest for one minute and perform another set. Rest an additional minute and then finish with your final 10, for a total of three sets.

Quadriceps Strengtheners (Good for the legs)
Sit in a chair with your back straight and buttocks tucked into the back of the chair. Place a towel under your knees for support, and slowly lift one foot until the whole leg is horizontal. Hold the position while you count to three, then slowly lower your foot to the starting position. Repeat with your other leg. Alternate for a total of 10 times on each leg.

Calf Raises (Good for the lower legs)
Stand near a chair or wall, in case you need it for balance. Raise yourself up on your tiptoes as high as you can. Pause for three seconds, then lower your heels back to the floor. Pause and repeat 15 times. Relax for a minute and do another set. You can make this exercise more difficult by holding a weight in one hand, performing the movement more slowly, and/or rising on one leg at a time.

[tags]exercise, home exercise, home gym[/tags]