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Top 5 gym free exercises

May 8th, 2007 • Related • Filed Under




Top 5 exercises to do in the home

ProBlogger.net is having another group
writing project and I have decided to join in this time. You can
still take part in this up until Thursday

Here are my favourite exercieis to do in the home

  1. Push ups

This is my all time favourite exercise to do in the
house and can be done almost anywhere. If done correctly it can strengthen
stamina and build your Pecs and triceps.

How to do a standard push up:

Lie face down with your palms on the floor, about shoulder width apart. Push
your whole body up with your back and legs in a straight line and then lower
yourself back down towards the floor. To strengthen your chest more place
your arms wider apart. To strengthen your triceps and back more, move
your arms closer together.

Muscles used:

Chest muscles (pectoral)
Triceps (backs of the upper arm)

As a guide I have shown some stats for pushups from
the armed forces. These
charts come from wikipedia

Men’s United States Armed Forces Fitness Levels

United States Army

Number of pushups in two minutes

Age

Pass basic training

99th Percentile

16-21

42

71

22-26

40

75

27-31

39

76

32-36

36

75

37-41

34

73

Women’s
United States Armed Forces Fitness Levels

United States
Army

Number of pushes

Age

Pass basic training

99th Percentile

17-21

13

42

22-26

11

46

27-31

10

50

32-36

9

45

37-41

6

40

  1. Sit ups

This is another great exercise to do in the house and
aging can be done almost anywhere. There are lots of ways to do sit ups. I
am using the standard sit up.

How to do a sit up:

Lie on your back with your knees bens and feet flat on the floor. Cross
your arms across your chest and raise your body up to try and meet your knees. This
can cause strain on the back, so if you have a weak back it may be better to
do a crunch instead.

Muscles used in sit ups:

Abdominal muscles
Back muscles

  1. Jumping on the spot

This might look a bit silly but it’s a great workout and is used to
get the heart pumping and build stamina. It can put strain on the knees. This
will also build your leg muscles.

How to do it;

Literally just jump up and down raising your whole body off the ground 1 inch
or more.

Muscles used:

Calf muscles
Thigh muscles

  1. Squats

Another easy but very useful exercise for your thighs and buttocks. It
helps to shape your buttocks, strengthen thighs and build stamina.

How to do it:

Stand up straight, bend your knees with your arms stretched outright parallel
to the floor. Bend until your thighs are parallel to the floor

Muscles used;

Thigh muscles
Buttock muscles.

  1. Back extension

I have had back problems for years especially when
I get up first thing in the morning. I bought a back book and tried all the exercises in it for
4 weeks and I found it made a big difference. I could stay in bed longer,
if I wanted without getting so much pain. One of the best exercises was
the back extension.

How to do it:

Lie face down with your arms at your side. Slowly lift your head toward
the ceiling and look up as far as you can go. You can extend this by
lifting your legs and your head up as far as you can and hold for 5 and release.

Muscles used:

Stomach muscles
Back muscles

What are your favourite exercies to do in the home? let me know by leaving
a comment.


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There Are 68 Responses So Far. »

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  1. Comment by Yolanda on 9 May 2007:

    Nice list. Exercises must be done safely inorder to avoid body pains. There are some who complain that sit ups strain their neck. I think they are not doing it properly.

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  4. Comment by Danny Smith on 9 May 2007:

    I use 1, 2,4 and 5 of the above exercises along with a few others:

    I have a door frame which I can just about get a grip on for pullups.
    I also do these strange sit-up exercises where you lay with your legs out streight on the floor and prop your upper body back on your elbows (with your forearms straight on the floor). You then lift your legs, exercising the stomach muscles. I tend to repeat this 20 times or so and then try to hold my legs up for as long as I can.

    I also spend 15 minutes or so shadow boxing around my room. This exercise my legs, arms and gets the heart going.

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  13. Comment by tech young on 9 May 2007:

    and Number 6 could be head stand push ups. Get a cushion, line it up against the wall, and do a head stand with your head resting on the cushion. No try push your self up as many times as you can.

    I have seen some very fit people fail utterly at this, and that is because it works a very small muscle, the deltoid, with a lot of weight. Secondary muscles are chest, and stablisers include back and abdonomals, used to keep you up and straight.

    Beware this is not to be tried by the faint hearted!

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  14. Comment by Pat on 10 May 2007:

    I believe that those are perfect exercises to do at home if done properly. We don’t have to be at the gym inorder to exercise. Those simple exercises are enough to keep us fit, consider the part we want to develop.

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  15. Comment by JoLynn on 10 May 2007:

    Hi Steven,

    I don’t belong to a gym but I exercise regularly - 5 days a week walking in my THR, and resitance training. It’s a good point that your post is making — you cannot use the fact that you don’t belong a gym as an excuse for no exercise. ;)

    Good luck in the Problogger drawing on Friday! :)

    All the best,

    JoLynn

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  17. Comment by Mehdi on 10 May 2007:

    Top 5 bodyweight exercises I recommend:

    * Push-ups
    * Pistols
    * Chin-ups/pull-ups
    * Dips
    * Plyometrics

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  18. Comment by Paul Martin on 11 May 2007:

    My wife and I tried your diet and we love it!

    Seriously, when I was in my early twenties the push up served as an interesting if humiliating illustration of the degree of differences there are in muscle power.

    I’d been doing push ups for a few months and had worked my way up to 23. One day a friend of mine was over - very athletic. I made the mistake of mentioning push ups. He was curious how many he could do. He was in the hundreds when we both got bored and he finally stopped. He really hadn’t started to slow down significantly…

    The guy was an exception, probably the most athletic person I’ve happened to personally know. But it was quite a revelation!

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  46. Comment by Ryan Pratt on 1 June 2007:

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  47. Comment by Eliena on 8 June 2007:

    Hii,
    really nice lesson on excercise, now i can lose some weight. tahnks

    Best regards,
    eliena andrews

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  49. Comment by saran on 20 July 2007:

    Its wonderful 5 gym exercise and my dear friends please do this exercise daily and be healthy in your life. Enjoy this happiest life without disease..

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  50. Comment by Jack on 1 August 2007:

    I can’t wait to try some of these exercises out. I don’t have time to make it to the gym, so these should work great. I like the Basic Training figures. They really give me a benchmark to work towards.

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  60. Comment by yuma tolula on 1 February 2008:

    this site sucks cock is that all you should lick your own balls cause it sucks but it could be useful i mean sure you can lose weight but you would have to do at least 50 of each a day thats 250 times 5 and again u suck any way this is from ur mums pussy u nail bitting bastard

    just kidding its cool i just never sent hate mail feels good u should try its real fun and dont take it to heart ur only a fucking wanking cock sucking bastard ps: go suck ur dads cock and go lose ur virginity and wat kind of name is steven naitchison u gay prick also wat a stupid wanking gay blog poofter.

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  62. Comment by Health Tips by Pat on 3 April 2008:

    Thanks for the helpful list of exercises. My main exercise is walking since I’m a senior citizen.

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  63. Comment by Lindsay on 8 April 2008:

    I love these tips for days when i skip the gym. I will def be trying them out. You should check out this article i did. it’s in the same vein.
    Top 5 Ab Exercises
    http://snagwiremedia.com/24fitclub/2008/04/top-5-ab-exercises.html#more#b!#b!

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  64. Comment by Dorothy on 8 May 2008:

    I like this list: simple, sensible - with no equipment required.

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  67. Comment by avinash on 14 July 2008:

    is this all that we need to do to keep our body in shape or do we require some extra effort other than this .i am 18 plz tell me what is the exact reppurcussions reqd and how many sets should i perform these.plz help me with this????

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  68. Comment by ripped abs on 18 July 2008:

    I recommend doing:
    3 sets of 20 squats
    3 sets of 20 pushups
    3 sets of 30 crunches

    with no rest in between sets.

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