Living Room Exercises

Living Room Exercises
While most outdoor activities involve getting plenty of exercise, they usually neglect one aspect or another of a work out. That makes it a good idea to have a set of exercises that require no equipment and can be done in a living room. If an exercise can be done in a small space with no risk of knocking over furniture, it can be done almost anywhere.

Instructions

Difficulty: Easy

Step 1
Warm up with some bear walking. Get down on all fours, but not into a crawling position. Your upper body should be supported by straight arms ending with your hands on the floor, palms down. Take your first step forward by moving your right hand and left foot in unison, and then your left hand and right foot. Walk in circles in whatever amount of space you have available, and pick up the pace. Keep going until your heart rate is up.
Step 2
Do squat thrusts, which are also sometimes called burpees. Place the feet together while standing, and then squat. Place your hands on the floor palms down, both in front of and slightly wider than your feet. Shoot your feet back into the push-up position, and then pull them back to a squatting position. Try starting with a set of between 12 and 20, and do two or more sets.
Step 3
Proceed on to lunges. Stand with your feet about shoulder-width apart, take a breath and step forward on your right foot while keeping your left leg straight. The leg you lunge on should end up in a position with the knee bent and placed directly over your toes, as anything else means you have gone too far or not far enough. Repeat on the other leg. Try starting with a set of between 12 and 20, and do two or more sets.
Step 4
Do some push ups. It is a classic upper-body exercise for a very good reason. A common mistake is to raise the buttocks in order to make the push ups easier, so be mindful of that. Try doing sets in a push-up "pyramid." An example is to do sets of 15-20-25-20-15. Women may need to support themselves on their knees, instead of their feet.
Step 5
Do crunches. The basic crunch is easier to do with no equipment to anchor the feet than a conventional sit up, but it is just as good. Lay down on your back with your knees up in the air and bent, just as in a regular sit up. Fold your hands on your chest, instead of clamping them behind your neck. Raise your upper body, keep your neck straight and compress your stomach. This will work on your middle and upper abdominal muscles, and give your neck muscles some work while you are at it. Try starting with a set of 50.
Step 6
Conclude with some side leg lifts. Lay on the ground on your side, and then prop yourself up on your elbow. Raise your top leg up as far as it will go, and then lower it back into position. Repeat for a set of 20 for starters, then roll over and do the same thing on the other side and with the other leg.

Tips & Warnings

 
Remember to do some proper stretching both before and after even a moderate work out like this one.

Article Written By Edwin Thomas

Edwin Thomas has been writing since 1997. His work has appeared in various online publications, including The Black Table, Proboxing-Fans and others. A travel blogger, editor and writer, Thomas has traveled from Argentina to Vietnam in pursuit of stories. He holds a Master of Arts in international affairs from American University.

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