FITNESS

5 workouts you can do at home

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Workouts– Working out is an excellent way to stay in shape and optimized your health, especially now with heart disease and diabetes at the highest level in Canada and United States, exercising and eating healthy is the best way to lower your chance of developing diseases and other health complications,

Here are the workouts you can do at home or in the dorm without equipment’s

1. Supermans

 university magazine workout GIF

 

Step 1

Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other.
Relax your neck and align your head with your spine.

 

Step 2

Upward Phase: Exhale. Deepen your abdominal and core muscles to stabilize your spine and slowly and strongly reach both legs away from your torso until they lift a few inches off the floor. At the same time float both arms a few inches off the floor. Keep both legs and arms straight and allow any rotation in the arms, legs, shoulders or pelvis. Your head is aligned with your spine. Do not allow your head to lift up or to droop toward the floor. Do not allow the back to arch. Hold this position briefly.

 

Step 3

Downward Phase: Gently inhale and lower your legs and arms back to your starting position without any movement in your low back or hips.

 

2. Push-up

TeamUM fitness workout university magazine GIF

Step 1

Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward, or slightly inward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.

 

Step 2

Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you.

 

Step 3

Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Engage your butt (glutes) and thigh (quadriceps) muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body or be allowed to flare outwards slightly.

 

Step 4

Upward Phase: Press upward through your arms, straightening the elbows. Keep the torso rigid and head aligned with your spine. Imagine pushing the floor away from you. Do not allow your low back to sag or your hips to hike upward.

Step 5

An alternative position is to keep your fingers facing forward and your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

Pushing through the outside surface and heel of your palm provides greater force in your press and stability to your shoulders.

 

3. Contralateral Limb Raises

TeamUM fitness workout university magazine GIF

Step 1

Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.

 

Step 2

Upward Phase: Exhale. Deepen your abdominal/core muscles to stabilize your spine and slowly float one arm a few inches off the floor. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoid any arching in your back. Do not lift your chin or lower your head. Hold this position briefly.

 

Step 3

Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.

 

Step 4

Exercise Variation (1): From your starting position, deepen your abdominal and core muscles to stabilize your spine and slowly stretch leg out and allow the leg to lift off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.

 

Step 5

Exercise Variation (2): From your starting position, deepen your abdominal/core muscles to stabilize your spine. Reach one leg out and way until it lifts off the floor. At the same time float the opposite arm a few inches off the floor. Keep both your leg and arm straight and avoid any rotation in either. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position.

 

4. Bent Knee Push-up

TeamUM fitness workout university magazine GIF

Step 1

Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.

 

Step 2

Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keep the abdominals braced.

 

Step 3

Downward Phase: Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

 

Step 4

Upward Phase: Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do not allow your low back to sag or your hips to hike upward. Continue pressing until the elbows are straight.
Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles

 

5. Crunch

TeamUM fitness workout university magazine GIF

Step 1

Starting Position: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat.

 

Step 2

Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.

 

Step 3

Upward Phase: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.

 

Step 4

Downward Phase: Gently inhale and lower your torso back toward the mat slowly and with control. Keep your feet, tailbone and low back in contact with the mat.
Proper form is important for this exercise to prevent excessive stress on your low back. Individuals typically perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. Doing this should be avoided as it causes the pelvis to tilt anteriorly, increasing the stress on the low back. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.

Anwar Abdi

Anwar Abdi is Junior at the University of Windsor is currently Studying Communication, Media and film, He loves cooking, and in his spare time, he watches a lot of Netflix, and his favorite shows are Suits, Scandal, Homeland, Blacklist