Woman and Child Exercise at Home

Four exercise routines you can do at home

No gym? No problem.

Nathan Hamm, manager of Wellness & Weight Management for OSF HealthCare, has four exercise routines you can do in the comfort of your home.

Exercises using body weight

Body weight exercises can be done anywhere. The only equipment required is YOU!

Each of these exercises has hidden components within that will help you not only feel better, but move better as well. They engage your core, which is your buttocks all of the way up to your shoulders, not just that six-pack.

Specifically, with chair dips, tighten your buttocks to feel a full-body burn.

For calf raises, tighten your buttocks for engagement of your core. When you come back down, go slow to improve your mobility for stair climbing. Don’t forget, when you squat, don’t let your knees drift out past your toes.

For the palm press, you’re not only strengthening your chest, but you’re also stretching your carpal tunnel.

Exercises using resistance bands

Resistance bands can improve overall strength and assist in building muscle in all areas.

The bands, as well as bodyweight exercises, can help you build muscle mass, depending on the amount of resistance used.

You want to make sure your bands are grounded and be aware that bands can break.

And you want to be sure your body mechanics are on point, specifically with the triceps push back.

Make sure you bend your knees and keep your back straight as not to create any pain while doing this in a different area.

Bands can offer variable resistance training for all!

Exercises using stability balls

Safety first! Stability ball activities challenge your balance.

If activity decreases, our overall balance is affected due to stiff joints as well as tightened muscles, so our stability and ability to react to whole body challenges may not be what it once was.

Be sure to remain active and continue to challenge yourself.

Exercises using dumbbells

Exercising with dumbbells can give benefits of all of the above; it is just how you adapt the exercise.

If you don’t have dumbbells or are just starting, soup cans or water bottles can offer light resistance to understand each movement.

Again, be cognizant of body mechanics when lifting a weight, so you do not create any other problems or pains. When bending over, assure your back stays straight and your knees bend.

When performing shoulder front raises or lateral raises, be in control and try to remain parallel to the ground to keep your rotator cuff healthy.

Remember, when lifting, controlling against gravity gives you great looking muscles, but controlling the movement WITH gravity makes you stronger AND look better! It also gives you a better workout.

Last Updated: April 30, 2020

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About Author: David Pruitt

David Pruitt is a writer for the Marketing & Communications division of OSF HealthCare. He has a bachelor’s of journalism from Southern Illinois University Edwardsville and worked as a reporter before joining OSF HealthCare in 2014.

An avid golfer and fisherman, David was born and raised Alton, Illinois, which is where he currently resides with his son, James.

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Categories: Diet & Exercise