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More Exercises You Can Do Anywhere!

Last month I outlined three simple exercises that can be used by most people to improve physical fitness and strength, with minimal equipment. This month I will continue on this theme and give three more great exercises that can be done in the home or park, with minimal equipment!

Mountain Climbers:

This is a favourite of mine to use as part of the warm-up or as part of an interval training circuit. This exercise really revs up the heart rate! The start position is to get into a pike position (similar to a press-up with the hips raised slightly) with one leg forwards. From here you will take a small jump off the ground while swapping feet and repeat so the legs are alternating backwards and forwards. Try not to raise the hips too much, and concentrate on pulling and pushing with the legs. This exercise will mainly challenge the legs, but also the arms and stomach which are supporting the movement.

Bench Dips:

This exercise can be performed on a bench in a park or a chair at home. The easiest way to get into the correct position is to sit on the edge of a chair with the hands either side of the hips, then simply walk forwards a few inches so the hips are no longer supported. From here the idea is to work the arms by bending at the elbow. Try to keep the elbows tucked backwards. To make this exercise harder, straighten the legs so the arms are supporting more of your bodyweight.

Curl-ups:

Good technique on this exercise is essential to avoid unnecessary stress on the lower back. Start by lying on your back with knees bent and the fingers of both hands in the lower back (palms down). The elbows will also be on the floor. The idea of the exercise is to lift the shoulders and head off the ground, while minimising the pressure exerted on the fingers (which is indicative of movement in the lower back). Keep elbows on the floor and try and move just the shoulders off the ground. If you are finding it difficult to keep the lower back out of the movement, one leg may be straightened. If you find this variation easy, it can be made as hard as you want by ‘bracing’ the abdominal region (as if you were about to be hit in the stomach) and maintaining this tension whilst performing the exercise. In this way you have to fight you’re the other stabilising muscles in the midsection with the rectus abdominis muscle. This variation should be extremely difficult for even the strongest people, as you are fighting against yourself from a weak position.

That’s all for this month, hopefully you are all trying the exercises out and starting on the road to fitness. If you have any questions or feedback please e-mail training@absolutegoldfitness.co.uk and I will be happy to help!

[Disclaimer]
Please contact your physician before starting any exercise regime. These exercises are only part of a balanced exercise program, and should be used as such.