Easy at-home exercises

  December 20, 2013  |    Blog>Nutrition & Weight Loss

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Written by The Nutrition Twins

THE WALL:  Using the wall for back support, bend your knees until they are at a 90-degree angle to the floor and do a seated chair pose to really strengthen your legs, especially your quads. Aim to hold for a minute or longer

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THE COUCH:

A TABLE:  Use the table for standing pushups.  Really focus on technique and you’ll really feel it in your pectoral muscles.  Remember to keep your abdomen muscles tight.

STAIRS OR A STOOP:  This is perfect for calf raises.  Stand on the stop on your  tippy toes on the edge and lower them as far as you can and then slowly push up as high as you can on your tippy toes and repeat.  Your calf muscles will become defined quickly.  This is a great exercise as a shapely calf helps to make women’s thighs look smaller by balancing them out.

PILLOW:  Sitting on a chair, use the pillow to work your inner thigh.  Place the pillow between your knees and squeeze as hard as you can for 30 seconds.  Continue for a minimum of three sets.

DOOR FRAME:  Stand between in the middle of the door frame and with your arms reached out to each of your sides, press on each side of the door frame as hard as you can, keeping your hands flat.  This is a great isometric exercise that activates and really works the shoulders, biceps and triceps.

KITCHEN CHAIR:  Tricep dips:  Using a kitchen chair, or any sturdy  chair perform tricep dips just as you would by using a bench at the gym.  Remember when you lower your body to not allow your elbows to bend to more than a 90-degree angle.

TOWEL:  For your shoulders, straighten your arms over your head holding the towel in each hand about 18 inches apart.  Keeping your arms over your head, pull with each hand on the towel as hard as you can, creating a resistance.  Hold for several seconds and repeat.

SHAMPOO OR CONDITIONER BOTTLE:  Shower tricep presses.  It’s easy and fast and if your form is good and you keep your elbow right next to your ear, you’ll feel it even if the weight is light. the wall, a kitchen chair, the couch, a table, stairs/stoop, the door, or anything else you can think of.

 

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