There are hundreds of exercises that you can do without having to go to the gym. They are also extremely beneficial for people with busy lifestyles for maintaining a strong body. In general, they are isolation exercises that use the body’s natural movements against the force of gravity. This somewhat contradicts the notion that heavy weights must be utilized to make the body stronger. Nothing could be more further from the truth if physical endurance and functionality are the goals.
In order for these exercises to be effective, they must target the largest muscle groups. When large muscles are activated and stimulated, they have the ability to incorporate smaller muscles. No equipment is required to activate large muscles. However, a certain degree of mind-muscle connection is encouraged to make the most of a spontaneous workout.
Wall “Lean and Grab”
This exercise is great when a person is waiting at an airport, bus stop, or office waiting room. It activates the largest muscles in the shoulders, chest, and arms.
Outstretch the arms, and lean against any wall at about a 35 degree angle.
Tense all the muscles in the torso.
Use the flexibility of the arms and hands to press against the wall.
Mimic a vertical push-up, or pretend to push the wall over.
Continue for several minutes, while breathing in a controlled tempo.
Most people sit and wait completely motionless. Use a waiting period to tone all of the muscles in the lower body. If people ask about the activity, explain that its for health.
With a good posture, simply sit and stand using a nearby chair or bench.
Try tensing the leg muscles as if you were doing a weighted squat in a gym.
At the top, do not lock your knees, but tense your legs for a few seconds by pushing outward with the hips.
Climbing stairs is one of the most beneficial exercises for the lower body, the back, and the cardiovascular system.
When climbing a flight of stairs, press through each step with the heels of the feet, not the toes.
As the climbing leg pushes, clench the buttocks and fully extend the calves.
If there is time, climb a flight of stairs several times.
While sitting on a plane, in a cab, or in an office take advantage of a seat to work your back muscles.
Sit with good posture and the hips solidly wedged into the chair corner.
As if hugging the cushion in reverse, try to pinch the seat with your shoulder blades.
Perform this “back hug” with a slightly downward angle to target the lower back.
The Classic Vacuum
Ab and core workouts can be done virtually anywhere. This includes sitting, standing, and walking periods. This exercise loosens the hip flexors, builds the lower back, and strengthens the abs.
Start by exhaling fully.
Tense all core muscles, or imagine pulling the bellybutton to the spine.
If performed correctly, the ribcage will be drawn downward. It should feel as if you are preparing to take a punch in the gut.
Hold this position for as long as possible, until you need a breath, or become fatigued.
As I often say, this is “thinking person’s fitness”- some assembly is required.