Very often we find that despite our intensions to visit a gym, we get so caught up in the daily chores that we miss out on our strength training sessions. You can walk almost anywhere. So we compensate with a brisk walk. But it has been scientifically proved several times that everybody – especially women, do need some form of strength training. So what happens if we are not near a gym or don’t have the time to visit one frequently? Here are ten simple strengthening exercises that can be done right at your home with no special equipment required.

For the Upper body: Modified push up (or a wall push up if you are not yet ready) will work magic on your pushing strength. So how about pulling without equipment? Try a pole pull up – only use your window grill instead of a pole! You can work on your biceps and shoulders using water bottles in the place of dumbbells; and a tridip needs just a chair !

For the Lower body: Squat & Lunge your way across your home. If you need to make it harder without dumbbells, the water bottles may do the trick or learn to go lower and slower to keep the muscles working longer.

For your back: Simple toe touches or dead lifts (once again water bottles to the rescue). Don’t forget to add spinal extension on the floor

For your core: Plank (or modified plank) and abdominal bicycles will surely keep your core muscles active.

Don’t miss out on strength training your muscles. All you need is a will.

MODIFIED PUSH UP:

• Lie on the floor face down with hands on the floor at the chest level, slightly more than shoulder-width apart, knees on the floor and feet facing upward.

• Keeping your back and hips straight, push yourself up, pivoting on your knees, extending your arms.
• Hold momentarily.
• Slowly lower yourself until your nose is near the floor.  Your back and hips should still be straight, while your elbow point outward.

For wall push ups stand facing a wall, away from it in such a way that your palms can rest on it when your hands are almost fully extended. Place palms on the wall at chest level, a little wider than shoulder width apart. Move your torso towards the wall by bending your elbows while keeping your back straight, almost like touching the wall with your chest. Slowly push yourself away from the wall. Ensure your feet are firmly placed on the ground and does not move during the movement.

POLE VERTICAL PULL UPS

• Stand with feet close to the window and tightly hold on to the window grill with your hands as if you were holding a pole.

• Gently lean back your entire body vertically without bending your back or moving your feet.
• Pull yourself forward to start position using your hands.

BICEP CURLS:

• Stand straight with feet shoulder width apart holding a water bottle in each of your hands Palms should be facing outward.

• Curl up at your elbow lifting only your fore arms. Ensure your elbow does not move.
• Return to starting position.

SHOULDER PRESS:

• Sit with back straight or Stand straight with feet shoulder width apart holding a water bottle in each of your hands next to your shoulders, palms forward and elbows pointing down.

• Keep your shoulders back and press the bottles above your head until your arms are fully extended.
• Slowly lower hands to starting position.
• Ensure you keep your torso straight throughout the movement.

TRIDIP:

• Keep your hands at the edge of your chair or bench with your body close to the chair, feet resting on the floor

• Slowly dip down until your elbows are at the same height as your shoulders
• Slowly push your back up squeezing through the triceps
• Ensure you never lock your elbows when you are at the top.

SQUAT:

• Stand straight with feet wider than shoulder width apart, arms relaxed to your sides.
• Squat down keeping your shins perpendicular to the floor until your thighs are parallel to the floor
• Slowly stand up to the starting position.
• Look forward and keep your back straight and slightly arched throughout the movement.
• Do not let your knees to move too far forward. They should not cross your toes in the squat position.

LUNGE:

• Stand with your left foot forward and right foot back.

• Keep your palms on your hips and ensure you keep your upper body straight.
• Slowly lower yourself until your left thigh is parallel to the floor. The heel of your right foot (the one behind) will raise off the floor. But your foot should not move.
• Slowly raise yourself to start position.
• Ensure the knee of your forward foot does not move forward and the front leg is always perpendicular to the floor.
• Repeat on the other leg

DEAD LIFT:

• Stand straight with feet shoulder width apart holding a water bottle in each of your hands in front of you close to your thighs with arms extended.

• Lower the bottles keeping them always close to your body and maintain a slight bend in your knees
• Maintain a flat back throughout and keep the shoulder blades pulled back & chest out.
• Return to starting position.

SPINAL EXTENSION:

• Lie face down on the floor, arms straight by your sides

• Slowly raise your upper body as far as possible
• Slowly return to the starting position

IRONMAN:

• Lie on your stomach on the mat with your knees on the floor and elbows under your shoulders.

• Lift the knees off the floor to support your weight between the toes and forearms.
• Try to keep a straight line between your ankles and shoulders.
• Do not let your stomach and back drop down.
• Hold for 10 to 30 seconds. Breathe to natural rhythm.

ABDOMINAL BICYCLE:

• Lie on the floor on your back and lift your feet off the floor in such a way that your knees are at 90 degree angle to your hips. 

• Lift your head and shoulders slightly off the ground with your fingers touching the sides of your head.
• Crunch the left side of your upper body and bring your left elbow and right knee together simultaneously
• Now switch to crunching your right side bringing your right elbow to your left knee
• This movement mimics a bicycling movement in the lying position.

Written by Gita Krishna Raj  |  Published in Food & Health in July 2014