Figuring out the best workout for you can be a challenge. Going to the gym can be costly and time-consuming. Even with neighbors living near you, there are ways to get in a workout.
Push-ups are one of the best strength training bodyweight exercises. This exercise targets your triceps (back of your upper arm) and pectoral muscles (those in your chest) but has a secondary impact on all the muscles of your upper body. Perform a push-up by laying on your stomach, place your hands under your shoulders, then press into the ground to straighten your arms and lift yourself. Start with 3 sets of 10 push-ups then add onto the number per set and even the amount of sets as your strength grows.
Modifications: Begin by doing this exercise standing with your hands on a wall. Increase the distance between your feet and the wall to add difficulty. When laying on the ground, make a push-up easier by keeping your knees on the ground. Then you can try straight legs with only your toes and hands touching the ground. Try changing the distance of your hands from very close to your body to very wide. Get creative!
Planks are a holding exercise that will work on your overall balance and ab strength, those nice belly muscles that keep your spine strong. Get into the “push-up” position with your hands under your shoulders, arms straight, legs straight. Hold this position for 30-90 seconds.
Modifications: Make planks easier by lowering down to your knees. Challenge yourself by lifting one leg at a time. Try holding a plank on your forearms instead of your hands. For a tougher challenge, move between your hands and your forearms.
Crunches also get to your abs. A basic crunch has you lying down on your back then bending at your middle to bring your shoulders off the ground while leaving your low back flat.
Modifications: Leg options include having your knees bent with your feet on the ground, knees bent with your shins parallel to the ground, or your legs straight at a 45-degree angle. Try your hands on the ground near your hips, behind your head, beside your temples, or pointed out in front of you.
Squats will train your quads (the muscle above your knee) and your hamstring (the muscle at the back of your leg. To do a squat, stand with your feet facing forward, hip-distance apart, then bend at the knees until your legs naturally stop (or until your thigh is parallel to the ground), then lift to standing.
Modifications: To begin, do not come down so far. Try adjusting your fit to point in and out - this will target different muscles. Challenge yourself by squatting down much further than 90 degrees.
Kaftan Communities offer residents living options tailored to your unique needs. Whether you will be living alone or bringing a family, we can find the right place for you. Give us a call today at (248) 352-3800 to schedule a tour.