Maybe you can't make it to the gym, or you're on the road, or you can't afford any fitness equipment of your own. Guess what? Not good excuses for being lazy. The great thing about exercise is that you can do it almost anywhere without the need for equipment. If you find yourself in a situation when you want a full-body workout but are limited by locale, try these eight exercises. Your heart will be pumping, muscles worked, and all without the use of any equipment!
Postlunch food comas, caffeine lows, and staring at the computer can get people down in the afternoon. Unfortunately, we don't always have the opportunity to siesta the sleepy eyes away. A curious mind, I wanted to know what keeps FitSugar readers re-energized throughout their days. While napping may seem to be the obvious choice, some readers get pretty creative when they need to recharge their batteries.
- Jumping jacks help runfaster when she's stuck at her desk.
- OneHungryMess relies on a quick jog and a hot shower to do the trick.
- Pilates always recharges pixystik4u.
- Depending on her day, GirlOverboard takes a power nap, walks around, or sits on her yoga ball for an hour.
- Spectra works out when she gets home from work.
So tell me, what do you rely on to recharge your batteries?
There's nothing quite like a sports massage to help one feel rejuvenated and refreshed. Unfortunately, we don't all have the time and money required to pamper ourselves on a routine basis. Enter the foam roller. The cylindrical apparatus can provide your body relief in your own home or at the local gym. It helps the body relax and stretches it in ways that are often left to therapeutic masseuses. Come check out a few simple rolling techniques that will have your body smiling inside and out.
- Psoas Stretch: If you have tight hip flexors or lower back pain, try the psoas stretch. Lie perpendicularly on the foam roller with your sacrum just on top. Pull one knee up to the chest with the opposite heel on the ground. Hold for 30 seconds and switch legs.
- Quad Release: Do you run or climb much? The quad release exercise helps release tension in those muscles. Lie face down with your quads on the roller and your hands on the ground. Using your hands, roll yourself back and forth over the roller to massage the quads.
- The IT Band Stretch: Avid runners know that the IT band is not to be messed with. To keep your knees healthy and prevent them from tightening up too much, roll on the IT band area. This video shows you how to do it correctly.
Want more? Come check out some other moves that will massage the glutes, chest, upper back, calves, and shins!
There are plenty of times during the day when you may find yourself standing around. Maybe you're waiting for the bus or subway, riding the elevator by yourself, or maybe sautéing veggies. Even though you are standing in place, you don't have to stand still. There are plenty of ways for you to move your body around and burn a few extra calories. Some of these you may want to hold off on and try in the privacy of your own home.
- Stand with your feet together and lift both heels up and down.
- Stand with your feet under your hips and sway from side to side, and do circular motions with your hips clockwise and then counterclockwise.
- Bend your leg behind you, grab onto your foot and stretch the front of your right quad. Do both sides. Here's more details on this quad stretch.
- Bend one knee and kick your foot back behind you, and then quickly alternate between sides.
- Stand tall and alternate bending one knee up to your chest and then the other. Do slow, controlled movements to work your abs, or make the moves quicker to get your heart rate up.
Want to see what else you can do? Then read more
When it comes to exercises, not all are created equal. While we all may have our favorites, some are better known to be more effective at getting the job done than others. WebMD has created a list of their top seven (odd number, eh?) most effective exercises and here are highlights:
- Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.
- Interval training. Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.
- Squats. Strength training is essential, the experts say. And our experts tended to favor strength-training exercises that target multiple muscle groups. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example.
There are more effective exercises so read more
Swimming is a great form of exercise, but when you're in the pool, you can get bored and dizzy just swimming back and forth doing laps. Why not try these exercises to work different muscle groups. You can also use them to warm up or cool down.
- Hold on to the side of the pool and work on kicking your legs - do flutter kicks and frog kicks.
- You can also use the edge of the pool to keep your balance while doing leg lifts to work the muscles in your tummy, legs and bottom. On each leg, do 10 sets each of lifting your leg in front of you, to the side, and behind you.
- Run in the water to increase your heart rate.
- Tread water to improve your arm and leg strength.
- Just for fun, try doing a handstand in the water - it'll be much easier to stay balanced.
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