Get Fit at Home
Think you need sweaty machines at the gym to get fit? Save your money. Your own body weight and gravity can do the job. Standing core exercises like wood chops are particularly effective.
Moves to help both men and women get in great shape.
Standing Tubing Row
This deceptively simple move hits all the muscles used in a pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taut. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending forward.
Circuit Train to Burn Fat
Want to burn fat quickly? Rapid-fire circuits turn strength moves into calorie-torching, cardio work. "If your goal is weight loss, use light weights and low reps. A circuit may include push-ups, pull-ups, and crunches followed by a two-minute run around the room. Repeat or alternate with a different circuit of biceps curls, dips, and shoulder presses to target smaller muscles.
Wide Grip Push-up
A wide grip makes the chest muscles work a little harder. Place your hands outside the shoulders. It’s important to engage your core, thigh, and gluteal muscles to get the most out of this or any push-up. As you lift he says: "Think about gripping the ground with your hands to engage the large muscles of the pectoralis major."
Decline Push-up
This challenging push-up can kick your shoulder strength up a couple notches. Get into a standard push-up: hands a little wider than shoulder-width apart, fingers facing forward, elbows slightly bent, and eyes on the floor. Then place feet behind you on a sturdy chair or bench. Keep your body in a straight line, engage the abs, bend your elbows, and lower your chest towards the floor. Push back to starting position.
Jump Squat
Shift your hips back and down until your heels start to lift off the floor. Pause briefly and explode up, swinging the arms overhead as you straighten your legs. Create a straight line from toes to fingers, with your back flat. Land softly on the mid-foot and sink back into a squat to help absorb the impact. Before adding jump moves, people who are sedentary or injured should check with a doctor.
Jump Lunge
Try this advanced move on grass or another soft surface. Sink into a lunge position with left leg forward, right leg back, and both knees bent to 90 degrees. Swing your arms behind you for greater power as you explosively jump up, using arms to assist as needed. Keep your back straight, eyes facing forward, and engage the abs. Switch legs in the air and land softly, returning to the lunge position. Rest after each set.
One-legged Hamstring Blaster
Strong hamstrings help you blow past fellow runners on hills. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight -- do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs.
Chair Dip
This simple move tones the backs of the arms, a problem zone for many women. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, scoot your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step. Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat.
Protection for the Low Back
If you have low back pain, warm up by gently stretching your hips before working out. "Tight hip flexors pull on the lower spine." Kneel down on one knee with the foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor, keeping upper body straight. Don't lean forward. Hold for 30 seconds and switch legs.
Moves to help both men and women get in great shape.
Standing Tubing Row
This deceptively simple move hits all the muscles used in a pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taut. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending forward.
Circuit Train to Burn Fat
Want to burn fat quickly? Rapid-fire circuits turn strength moves into calorie-torching, cardio work. "If your goal is weight loss, use light weights and low reps. A circuit may include push-ups, pull-ups, and crunches followed by a two-minute run around the room. Repeat or alternate with a different circuit of biceps curls, dips, and shoulder presses to target smaller muscles.
Wide Grip Push-up
A wide grip makes the chest muscles work a little harder. Place your hands outside the shoulders. It’s important to engage your core, thigh, and gluteal muscles to get the most out of this or any push-up. As you lift he says: "Think about gripping the ground with your hands to engage the large muscles of the pectoralis major."
Decline Push-up
This challenging push-up can kick your shoulder strength up a couple notches. Get into a standard push-up: hands a little wider than shoulder-width apart, fingers facing forward, elbows slightly bent, and eyes on the floor. Then place feet behind you on a sturdy chair or bench. Keep your body in a straight line, engage the abs, bend your elbows, and lower your chest towards the floor. Push back to starting position.
Jump Squat
Shift your hips back and down until your heels start to lift off the floor. Pause briefly and explode up, swinging the arms overhead as you straighten your legs. Create a straight line from toes to fingers, with your back flat. Land softly on the mid-foot and sink back into a squat to help absorb the impact. Before adding jump moves, people who are sedentary or injured should check with a doctor.
Jump Lunge
Try this advanced move on grass or another soft surface. Sink into a lunge position with left leg forward, right leg back, and both knees bent to 90 degrees. Swing your arms behind you for greater power as you explosively jump up, using arms to assist as needed. Keep your back straight, eyes facing forward, and engage the abs. Switch legs in the air and land softly, returning to the lunge position. Rest after each set.
One-legged Hamstring Blaster
Strong hamstrings help you blow past fellow runners on hills. To challenge these muscles, lie with knees bent at a 90-degree angle and both heels on a chair or stair. Cross one ankle over the opposite thigh just above the knee. Now raise your hips as high as you can and keep your back straight -- do not arch. Pause at the top and slowly lower hips back to the ground and repeat. Switch legs.
Chair Dip
This simple move tones the backs of the arms, a problem zone for many women. Sit on the edge of a step or chair, palms on each side, and knees bent to 90-degrees. Now, scoot your hips forward, off the step, until your hands are supporting your weight. Slowly lower your body, keeping your back very close to the step. Bend the elbows until you upper arms are parallel to the floor. Slowly push back up and repeat.
Protection for the Low Back
If you have low back pain, warm up by gently stretching your hips before working out. "Tight hip flexors pull on the lower spine." Kneel down on one knee with the foot trailing behind you. Keep your legs parallel to each other, hands on the bent knee, and let your hips sink forward to the floor, keeping upper body straight. Don't lean forward. Hold for 30 seconds and switch legs.
