With all of the hustle and bustle of life, it can be difficult to find time to workout. Plus, with the multiple variants of the COVID-19 strain that doesn’t seem to end anytime soon, many people are turning to at-home exercises and workouts.
No, you don’t need to spend thousands of dollars or give up your garage for a home gym. You can get a quick work out at home. Even better, you don’t need to purchase any additional gym equipment — you can use household items laying around your home.
Continue reading for exercises you can do in small spaces and how to store gym equipment at home.
The Best Home Exercises
These three exercises will help you stay in shape and can be done in a small space, which is great if you’re currently renting an apartment or don’t have a lot of space in your home.
Dips
Dips target your triceps, which are the muscles behind your arms. Dips also work out your front deltoids and chest. To successfully do dips at home or in a hotel room, you’ll need an elevated surface such as a chair or sofa. Here’s how to do tricep-dips:
- Step 1: Begin by sitting on the edge of your sofa or chair.
- Step 2: Then, extend your legs outward with your heels against the floor. Your body should be in a straight line.
- Step 3: Next, while keeping your legs straight and your hands docked firmly against the edge of your chair, lower your body down. Your elbows should go to a 90-degree angle.
Military Press
The military press — sometimes referred to as the overhead or shoulder press — focuses on your deltoid (shoulder) muscles along with your tricep muscles. They do require weight. You can do shoulder presses with resistance bands, dumbbells, a weighted barbell. When doing shoulder presses, engage your upper back and abdominal muscles. The below description will explain how to do the military press while seated with dumbbells.
- Step 1: Begin the exercise by either sitting or standing. If you’re sitting, it’s helpful to have a chair with a sturdy back (think dining-room or desk chair).
- Step 2: Then, lift the dumbbells so that they’re next to your ears. Your palms should face the same direction as you’re looking. Your elbows should be bent at a 90-degree angle and wrists tight as they hold the dumbbells.
- Step 3: Next, push the dumbbells up while keeping your wrists straight. Breathe out while doing this. Then, slowly lower the dumbbells down in a controlled manner until your elbows hit a 90-degree angle again.
Bulgarian Split Squat
This leg exercise is similar to the squat but it’s single leg and allows you to go lower. It puts a lot of emphasis on your quads. It also increases your balance, which helps to strengthen the stabilizer muscles in your leg.
You’ll need an elevated surface for this exercise. If it hurts your lower back to do, try using a lower surface.
- Step 1: Begin by standing a foot or two front of your chair or couch. You want the elevated surface to be above your mid-calf but below your mid-thigh.
- Step 2: Now, stretch one leg backward and place your foot on the elevated surface.
- Step 3: Next, position your front foot to where you’re balanced and can stand up straight.
- Step 4: Then, lower your body until your front thigh is parallel to the ground. Your back knee should be inches from the ground, but not touching it. For good form, make sure that your front knee is not wobbling side to side.
If you’re looking for more at-home exercises, check out this infographic from TurboTenant. Also, within it are ways to strategically store small workouts equipment such as bands, dumbbells, yoga mats, and blocks.
Moreover, there are also household essentials that can replace traditional workout equipment. This helps to save money and on space!