Exercises To Do At Home For Free! ~ Let's Get Healthy

We've outlined some free exercises to do at home below. Exercising at home has plenty of benefits, including:

? Cost - no expensive monthly membership fees or long-term contracts

? Time - no wasting time driving to and from the gym

? Convenience - no waiting in line to use cardio equipment or weight machines and the ability to work out on your own schedule, rather than just when the gym is open

CARDIOVASCULAR EXERCISES TO DO AT HOME (or outside):

1. Walking
? One of the easiest exercises to do at home or outside
? It is a great starting point for anyone who is just starting to exercise
? Start walking at a moderate pace and a short distance (1-2 miles), then gradually work up to walking longer and faster
? Try and walk at least 3x per week when starting off, then increase your activity level to 5-6 times per week

2. Jogging/Running

? Jogging burns more calories than walking but is a bit harder on the body
? If you are just starting an exercise program, begin with walking then move up to jogging and running

3. Bicycling
? Riding a bike is an excellent, no-impact form of cardio
? Great for toning your lower body (hips, legs, butt muscles)

4. Swimming
? Swimming involves all the major muscles of the body
? One of the best total body exercises to do at home (if you have a pool or body of water near you)

5. Yoga/Pilates
? Both yoga and Pilates are great for building your core and flexibility
? Good for your mind, body, and spirit

STRENGTH TRAINING EXERCISES TO DO AT HOME:

1. Wall Push-Up (works your chest and shoulder muscles)
? Stand facing a wall with your feet about 2-3 feet back from it so your body is at an angle
? Place your hands on the wall about shoulder-width apart
? Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it, squeezing your chest muscles as you get to the top
? Keep your body stiff and straight during the movement
? Aim for 12-15 repetitions

2. Standing Row (works your back and biceps muscles)
? Loop a towel around something sturdy so the towel is wrapped around the pole and you can grab both ends at stomach level
? Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight
? Pull yourself up with both arms
? Keep your back arched throughout the movement
? Aim for 12-15 repetitions

3. Shoulder Press (works your shoulders and triceps)
? Use something around the house for weight, such as old milk jugs with water or sand in them
? From a seated or standing position, hold the weights just above your shoulders
? Push them up overhead slowly and lower back down
? Aim for 12-15 repetitions

4. Squat (works your entire lower body)
? Place your feet about shoulder width apart
? Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees
? Squat down until your thighs are parallel to the floor
? Push yourself back up to the start position using your legs
? For added difficulty, add two milk filled with water or sand and hold them down at your sides when you squat down
? For a more advanced technique, raise your arms over your head as you complete the movement
? Aim for 15-20 repetitions

5. Crunches (work your core and abdominal muscles)
? Lie down flat on your back with your knees bent and your feet on the floor
? Hold your hands behind of beside your head (be sure you don?t jerk on your neck if your hands are behind your head)
? Roll your upper torso forward, using your abdominal muscles in a slow, controlled movement
? Hold at the top of the movement for a second and squeeze your ab muscles, then lower yourself back down
? Aim for 15-20 repetitions

6. Curls (work your biceps muscle)s
? Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands
? With your upper arm tight at your side and bending only at the elbow, lift the weight up to shoulder level
? Your palms should be facing your hips at the start of the movement and you should turn the weights slightly as you raise them, so your palms are facing your chest at the top of the movement
? Squeeze your bicep muscles hard at the top
? Do the curls one arm at a time or at the same time with two dumbbells (if you don't have dumbbells use old milk jugs or something like that filled with sand or water)
? Aim for 10-12 repetitions

7. Bench Dips (works your triceps)
? Sit on the side edge of a flat bench or the front edge of a chair
? Place your hands on the edge of the chair and grip the edge
? To start with, your feet should be flat on the floor about two feet in front of you with your knees bent (when you get more advanced and comfortable with the movement you should raise your feet up onto another chair or bench
? Move yourself off the chair so you are now supporting your body weight on your hands
? Bend your arms, lowering your body and going down only as far as you feel comfortable
? Push back up, squeezing the triceps
? Aim for 15 repetitions

8. Side Bridges (works your core and abs)
? Lying on your side, prop yourself on elbow, forearm on floor and perpendicular to your body
? Then raise your hip up off the floor to achieve a straight line from armpit to ankle, with only elbow and side of foot touching the ground
? Hold for as long as possible on each side

Next: Weight Lifting Exercises

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