While some people make a habit of going to the gym on a regular basis in Nigeria, there are many people who don’t have the time or money or they simply aren’t comfortable going to the gym. Don’t worry though you can still complete strengthening exercises from the comforts of your own home, even if you don’t have weights like they have at the gym.
With the use of these exercises, you can build strength in many different target areas of your body.
Squats are an easy exercise you can do, no matter where you are because it doesn’t require you to have any equipment or special surfaces. To target your lower body, particularly your legs, you can perform these squats in a variety of ways for a different effect.
For a typical squat, stand with your legs about shoulder-width apart, keep your back straight and your arms out in front of you, and slowly lower your butt toward the ground, bending at your knees. Hold the position for a few seconds and then slowly rise back up. Other variations of the squat require you to hold a broomstick above your head as you perform the squats or to perform them while standing on one foot.
Push-ups are another versatile exercise that can be performed anywhere and focus on your arms and upper body strength. Most people are familiar with how to perform the typical push-up, keeping the feet together on the floor and pushing off the floor with the hands, alternately lowering the entire body. However, there are other variations that can build up even more strength. Adding a book or two or a short stool under your feet can create more resistance. Eventually, you can put your feet on a chair to perform these push-ups. Clapping between push-ups or pushing up with one hand can provide an even greater workout. Another more difficult option is to perform push-ups from a handstand position.
- Calf Raises and Step Ups
If you are looking to increase the strength in the backs of your legs up into your butt, calf raises and step ups can be a great option. Calf raises are pretty simple and can be done almost anywhere. Start by standing with your feet shoulder-width apart, flat on the floor. With your body straight, push up on the balls of your feet and lift your heels off the floor. Lower your heels and repeat. You should feel the burn up the backs of your legs.
Step ups can also help with these areas. To perform this exercise, you must have a chair, stairs or another raised surface. Alternately stepping up and down from this surface will help you build strength.
- Leg Lifts
You may think leg lifts are designed to work the legs, but this exercise actually works your abdominal muscles more than the legs. If this sounds like the perfect exercise for you, all you need to do is lie flat on your back on a solid surface. Hold both your legs tightly together and raise them off the floor in a fluid motion and hold it. You may also try to raise one leg at a time for a more difficult workout. The degree of difficulty in this type of exercise is entirely up to you.
- Chin ups
The biceps are an important muscle in the arm. To focus on this area of your arm, chin ups, otherwise known as pull ups, can be a great option, as long as you have a bar to pull up on. If you don’t have a place in your home, you can often buy a bar that attaches to your door frame without causing any damage. You may also find a bar of a suitable height at a local park. For this exercise, you simply pull with your arms until your chin rises above the bar. The bar can also be used for exercises, such as a flex arm hang where you hold a position above the bar with your arms straight for as long as you can or simply hang below the bar for as long as you can.
Lunges are another versatile exercise that allows you to customize it to fit your needs. When standing with your feet shoulder-width apart, step forward with one foot, bending at the knees with the back knee moving toward the floor. To get the most out of this exercise and the greatest impact, alternate legs Lunges may also be performed to the side or while holding a broomstick over your head to provide you with a different type of workout.
Don’t get discouraged if you don’t own weights or can’t get to the gym for any reason. No matter where you are, whether at home or away, you will be able to perform these exercises to offer the strength you desire, even without the weights.