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No Equipment At Home Exercises
Written by: S McIntyre
Time and excuses are usually the two common reasons people don't exercise. The third reason is not having the proper equipment. There's no reason people can't make use of what they already have at home even if there is nothing.

- Skipping Rope
It's a childhood favourite and skipping ropes are low cost. It improves strength and endurance, coordination and agility. It's a good aerobic workout.

- Jumping Jacks
Targets your back, shoulders, and calves. It's a great stretching and warming up exercise. It's also a good cardio workout. You can do 3 or 4 sets and 10 to 20 reps.

Another variation of the jumping jacks is a burpee. A burpee is much more strenuous and you will feel the benefits of doing this exercise within a few minutes. Start in a standing position, squat down with both hands on the floor and thrust both legs back and then bring both legs back in and in one motion stand and jump in the air.

- Hula Hooping
Is a great exercise that targets the waist, hips and knees. You can burn up to 200 calories every half an hour.

- Lunges
There are a variety of lunges you can do and they all benefit the buttocks, calves, outer and inner thighs.

Forward Lunges - In a standing position with feet slightly further apart than shoulder width, step forward and drop down to about a 90 degree angle. The knee on the opposite leg shouldn't touch the floor. Stand up and alternate each leg.

Walking Lunges - A walking lunge is a variation of the forward lunge except you will be walking. Give yourself enough room to walk at least 10 steps

Side Lunges - In a standing position with feet hip width apart, step to the side and bend your knee to a comfortable position. Your opposite leg can remain straight or bent.

- Stairs
If you have stairs in your home or apartment complex running up and down them is a great cardio workout. It uses both your upper and lower body. Add variety to it by stepping on every other step. The more stairs you climb, the better it is. If you have dumb bells carry them or fill a backpack.

- Crunches
Crunches strengthen abdominal muscles. Regular back pain that wasn't triggered from an activity is often a sign of weak stomach muscles. The difference between sit-ups and crunches? Your lower back is not raised off the floor with crunches. You use your abdominal muscles to raise your shoulders off the floor.

A stick-up exercise involves standing with your back and buttocks against the wall and your feet 6 inches from the wall. Put your hands above your head and then keep your shoulders, elbows and wrists in contact with the wall. Slowly slide your arms down the wall to your side. To start over, reverse the motion. I can tell you it's a very difficult exercise to do, but it improves your posture and shoulder mobility.

There are many other equipment free exercises you can do that I didn't cover. Be sure to wear a good pair of running shoes when doing the majority of these exercises and also consult with your healthcare physician before engaging in any strenuous activities.


Visit Sophia's blog, featuring an array of health topics, nutrition, recipes and fitness for maintaining an overall healthy and well-balanced lifestyle.

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