Best at Home Exercises Part 1: Work Your Arms!

Sometimes you just don’t have the time to get to the fitness club everyday and that’s totally understandable. I have come up with a list of great exercises that require little to no equipment that you can easily do at home whenever you get the chance! I’m going to break them up though into arms, legs and abs over the next couple of days! Hopefully you all can try these to supplement your workouts when you can’t make it in!

I’m going to start out with different arm exercises you can do at home and with regular house hold items!

Pushups

Everyone knows these of course but they are a great exercise to tone your entire body! Including, your chest, hands, forearms, biceps, triceps, shoulders, traps, upper back, lower back, abs, glutes, hamstrings, quads, calf, feet and it can even help your heart muscle get stronger and your mind get more ‘clear’. Many people often call push ups a core strengthening exercise. Pushups largely improve your balance by strengthening and shaping up the most important muscle groups in your body – the core. This exercise includes cardiovascular training, weight/body lifting and muscle stretching all in one exercise!

How to:

There are different varieties of pushups that you can do to suit your level.

The Regular Pushup

  • Lie on the ground with hands placed as wide or slightly wider than shoulder width.
  • Keeping the body straight, lower body to the ground by bending arms at the elbows.
  • Raise body up off the ground by extending the arms. Repeat.

Staggered Pushup

  • Get into pushup position with the hands slightly wider than the shoulders and resting on the toes (harder) or the knees.
  • Walk the left hand forward so that your hands are in a staggered position.
  • Bend the elbows and lower into a pushup, keeping the neck in neutral alignment and lowering down as far as you can.
  • Push back to start and repeat for 8-16 reps.
  • For your next set, switch the arms so that the right hand is in front and the left arm is back, completing 8-16 reps.
  • Repeat for 1-3 sets.

The Alternative Pushups

“Knee” push ups – to reduce the lifting load by about 50% you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform your workout.

“Bench” push ups – You can also use a low bench or chair to support your arms while you perform either regular push ups or “knee” push ups. This type of push up allows you to really concentrate on the push up motion; all without the strain of the regular version.

“Wall” push ups – If all the above kinds of pushups are still too challenging, one final variation exists. The “wall” push up dramatically reduces the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier they are to perform. It’s still important to be aware of your body alignment as you perform the “wall” push up. As you gain strength, move your feet further away from the wall to make the workout more challenging.

Now moving on to other types of exercises!

Stick Up

This is an exercise I’ve never seen before but it challenges your central nervous system for an additional calorie burn.

  • Stand with your back against a wall, feet 6 inches away from the wall.
  • Stick your hands up overhead.
  • Keeping your shoulders, elbows, and wrists in contact with the wall, slide your arms down the wall and tuck your elbows into your sides.
  • Return to the starting position.

Arm Curls

This exercise you don’t need an barbells to do you can just use household items as the weights! Canned vegetables and fruits work really well and you would just do curls like you normally would with weights!

Kickbacks

  • This exercise will help tone your triceps and you can use again canned veggies or maybe even a filled water bottle.
  • Stand up with your feet wide apart and one foot in front of the other.
  • Again holding onto the water bottle or can in one hand, position your body so that your upper arm is parallel to the floor.
  • Push your arm back until almost fully extended, and then return back to the start position. Remember to not lock out your elbow.
  • Breathe in through your nose, whilst you are in the start position and breathe out through your mouth as you push back your arm.

Overhead Press

  • For this exercise you need to lay on the floor and have two cans of veggies or two water bottles ready.
  • Have a can or bottle in both hands and place them above your head. Extend your arms fully but without locking out your elbow joint.
  • You should feel tension at the back of your arms, where your triceps muscles are.
  • You should be breathing in through your nose as you lower your body and out through your nose as you raise your body up.

The Dip

  • This is the last one for arms I’m going to give you today. For this one you will need a sturdy chair or step to perform.
  • Sit on the chair or step with your hands either side of your body. Extend your legs so that your knees are bent and your feet in front of your knees and flat on the floor. Lift your body off the bench and hold your weight.
  • Slowly lower your upper body bending at the elbows, then, push with your arms, raise your body back up to the start position.
  • During this exercise, make sure to always keep your back against the chair or step when lowering and make sure not to lock out your elbow joints, or fully extend your arm. You will put pressure on the joint instead of the muscle. Always keep the weight on the front of your feet not your heels. This exercise will really work your triceps for you!

So there you go! Some really great arm exercises that you can do easily at home with little to no equipment! Try other kinds of lifting and moving of household items! Many household chores could be helping you exercise as well! Tomorrow I’m going to give a bunch of leg exercises!!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s