Fitness Fixes: How to Avoid the Cold and Work Out at Home
When it comes to working out, everyone has their fitness niche. Cardio addicts can go for hours running, biking, or using the elliptical, while others prefer to spend their hours at the gym lifting weights and toning muscles. Either way, with the roads a slippery, wintery mess, it is unlikely anyone is getting their fitness fixes outside the home. Whether you want home conditioning exercises, a free yoga class, or streaming videos, here is your guide to at-home fitness.
1. Exercises you can do anywhere
Sometimes, you need a go-to movements that you can do anywhere. You can repeat any of the following five moves as often as you want and anywhere you want.
Side Lunge: This move is a way to mix up your traditional lunges, working your glutes, thighs, and hips. The American Council on Exercise (or, ACE) says to start with your feet parallel and hip-width apart. While maintaining good posture and keeping your base engaged, step horizontally to the right, with your weight on the left heel. Place your right foot on the floor and bed at the knee until your shinbone is vertical to the floor, and your bent knee is aligned over the second toe. Exhale and push off with your right foot to return to starting position. Repeat on the left side. For an advanced version, do the move while holding free weights.
Plank pose: Holding the plank pose will strengthen your abs and back. It is best to start with shorter intervals, 15 to 30 seconds, working your way up to a minute. The ACE guide for plank begins with lying on your stomach, elbows at your sides directly under the shoulders. Tuck your toes, engage your abs, and slowly lift your torso and thighs. You will form a straight line, and your shoulders should be relaxed. Hold the position for your determined amount of time, and slowly lower down to the ground, keeping your body straight.
Tricep Dips: As the name implies, this moves will target your tricep muscles, located in the back of your arms. You’ll need a chair or a steady surface at a similar height to do this move. First, position your feet a few feet away from the chair. Place your hands on the seat of the chair so that your fingers face your body. Bend your arms slowly, dipping down until your butt is almost touching the floor. Slowly raise yourself back up until your arms are fully extended again. Repeat.
Burpee: Don’t let the name keep you from trying this move because it is the perfect full-body exercise. It combines cardio with strength training, and will get your heart pumping in no time. As shown in this video, begin standing and take your hands down to the ground. Next, you kick your feet back, then bring them forward to return to the squatting position, and finally you jump up in the air, returning to the squat to start the move again.
Standing Bicycle Crunches: Stand with your feet hip-width apart. Bend your knees slightly, and place your hands behind your head. Lift your left heel, brace your abs, and bring your left knee up as you rotate your shoulders so that your right elbow touches your left knee. Lower back to start, repeat until ready to switch to the other side.