Is there any way you could get fit without a gym membership or a treadmill and all those other expensive equipment? The fact is that you can really get a good workout in a very short amount of time without any special gear or without any particular goal in mind. However, it must be done right: You want the correct exercises with the correct format to properly crank up your metabolism and boost your weight loss, build lean muscle and burn fat. Try this simple ten-minute workout, which requires no equipment at all.
This is a great workout for runners or for people who are new to exercise or are unable to find the motivation to exercise. This is also a great workout for those who want to tone up or lose weight. This is a simple ten minutes workout with no complicated routines or complicated positions. All you need to do is lie down on the floor in front of a chair. Then cross your legs, just like you would if you were going to sit in a chair, and then cross your arms.
For a beginner who is trying to stay motivated, I recommend starting out with these exercises: Yoga or Pilates, which are excellent cardiovascular exercises; Tae Bo or Tai Chi, which are great for balance, flexibility and core strength. These exercises can be very low impact, meaning they don’t require a lot of strength. They are great for beginners who want a good workout without equipment or for those who are too busy to go to the gym or want to have a more low-impact, self-paced exercise. If you enjoy yoga or Pilates, you can find videos online of different levels of these exercises. In fact, you don’t even need to have a mat if you’re doing one of these exercises at home.
One of my favorite exercises for the lower back is called the plank. It is called the plank because you lay flat on your back, then hold onto a firm surface (the floor or a chair if you’re doing this exercise at home), and you plank your body up so that both of your feet are flat on the floor. You use your hands to help you keep your back straight. If you cannot find a solid surface to plank on at home, then try to use a wall.
If you cannot straighten your back enough to plank, then you can add a slight widening to the bend in your legs, by raising one leg slightly higher than the other. This is called a forward bend, and it will also help to open up the rib cage a bit, taking some of the load off the spine. Remember, if you ever feel pain, stop the exercise, and visit your doctor.
Another excellent exercise for the lower back is to raise both of your feet onto a chair. Keep your back straight and your heels on the floor. Then, while keeping your body in position, gently push your toes upward towards the ceiling until your toes almost touch. Repeat as many times as you can, holding your breath.
Another exercise is to lift your buttocks off the floor. To do this, you’ll want to lay flat on your back with your hands below the knees, and lift your buttocks off the floor. Hold that position, and slowly lower yourself down to the floor. Do as many of these as you can, breathing deeply each time.
Finally, I want to mention that I recently saw a video by someone whose name is Matt Cardy. Matt started working out when he was just 16. He is now well over 200 pounds and has been able to do all of these workouts without any special equipment. You can do the same thing. It’s just a matter of getting up and doing it.