Push Ups
These are a common and popular exercise, and with good reason. The push up works your chest, shoulder and even hits your core muscles. It is a great calorie burner and upper body strength gainer. The great news is that you can do them in the comfort of your own home and there are variations for any level. If you are a beginner you can start working on your knees. Alternatively if you have a couch or a chair, start with your hands elevated to ensure it is easier to do the pushup. As you get stronger you can work on your feet on the floor. For the advanced, place your legs up onto a couch or chair for extra stress.
Lunges
The lunge is a great exercise for your lower body and will work to stretch out your hips as an added bonus. Start with your feet together and step out far enough so that when you perform the exercise your knees to not go over your toes. Drop down until your knee is bent to 90 degrees. You can perform them walking, or step back to your original position.
Door Rows
Door rows are a way you can work your upper back at home, without the need for any machines or weights. Hold the door handles on either side of the door, or wrap a towel around something that will hold your body weight. Hold the door handle and place your feet close to the door. When you extend your arms you should be leaning back slightly. Pull yourself close to the door keeping your elbows close to your body. When you can do this for ten repetitions easily you should start to work with one arm.
Couch Squats
Squats are a great lower body exercise that burn a lot of calories as well as get your legs strong. The squat is a very functional movement that you need to master to excel in every day activities. When you squat using the couch you ensure that you get your bum involved, as well as creating great technique that helps resolves a lot of lower body issues. Stand in front of the couch, squat down making sure your hips move backwards first. Drop down until you touch the couch, without sitting down push back up until your legs are extended. You can do this as a warm up exercise. Once it becomes too easy you can put a backpack on your back filled with water bottles to add more stress.
Prone Holds
This is one of the greatest exercises of all time. Not only does it work your abs like nothing else, it also cures back pain. Research has proven being able to hold a prone hold for longer than two minutes has a great effect on lower back pain. You should start on the floor resting on your forearms. The rest of your body should be straight, with your feet on the floor. Make sure your bum is not liking or sagging. You can increase the difficulty of the exercise by holding it longer, lifting one leg at a time or rocking back and forwards.
Check out this article if you want to see even more exercises you can do in your living room.
