The gym is there for you and the equipment is ready, but what happens if the car breaks or you’re snowed in? The below lists some resistance training you can perform from the comfort of your own home.
Leg Raises
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Plank
Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.
Face the floor, being careful not to arch your back or stick your bottom in the air. Tense your glutes to support your back, and keep breathing all the way through. You should be able to feel your core locking and keeping your body position in line. Your hips should not be too high or too low, as this can cause strain on your back.
Lunges
Stand with your torso upright holding two dumbbells in your hands by your sides. This is your starting position.
Step forward with your right leg around 2 feet from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Crunches
Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don’t relax all the way.
Bulgarian Split Squats
For this you need clear floor space and something knee height you can place the top of your foot against. Place one foot on the top of this bench (we’ll just call it that, but it will be a chair/sofa etc) with that toe pointing back to relax your ankle. Set up in a lunge stance with tall shoulders and tight abs. Relax your back leg and drop down so your knee hovers just above the floor without crashing down. Essentially you are performing the same as the squat above, just with one leg, your other leg stretched out back toe tipping the bend. Drive up through that front heel using your glutes, hamstrings and abs. Exhale as you stand, inhale as you lower.
This article was written by Patrick Mackeogh owner and Personal Trainer at Your Fitness in Dublin, and Head of Training in the Underground Fitness System. Patrick has been training for over a decade, and has qualifications in kettlebells, crossfit and sports massage.
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