Top 5 gym free exercises

 

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 exercises 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

2. 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

 

3. 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

4. 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.

5. 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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About Steven Aitchison

I am the creator of Change Your Thoughts (CYT) blog and love writing and speaking about personal development, it truly is my passion. There are over 500 articles on this site from myself and some great guest posters.
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Comments

  1. I’m still doing these exercises in my gym. These exercises is for people having hard time going to fitness facilities. I’t has the same effect with gym equipment’s.

  2. Matty Elkington says:

    These are all great exercises! Might I also add that running is an amazing weight-free exercise when done right, 1 minute jogging 30 seconds sprinting 1 minute walking repeat for as long as possible! This builds up heart rate and is an awesome fat burner as it burns calories twice as fast as straight jogging!

    Also a style of push up I find quite challenging is diamond push ups ( place your hands together on the floor in the shape of a diamond with your feet together, push up as normal and repeat 5 times then 10 then 15 and add 1 more to each set during your next workout. This exercise not only work your last and triceps, it’s also a great core body workout as you are trying to keep your body straight due to no stability!

    Push yourself to be great guys and girls just remember there is no limit to how much you can do!!

    Regards

    Matty
    Personal trainer Australia

  3. I used do jog in threadmil for 15 mints and followed by i will do heavy weight exercise, like Bench, Shoulder, wings, bies etc. Is this right to do or doing threadmil will loose my body build. Please answer

  4. abhishek says:

    i am a 22 yr old guy…. i am a fitness freak. usually i go gym evry 4 days in a week bt wid doin a lot of exercis in gym .. you hav to be strong nd sharp frm mind so evry day i do some free han exercise like
    6 sets of 25 push ups
    4 sets of 20-25 squats
    5 sets of 20 situps
    4 sets of 10 chinups
    15 mins running
    belive me it works a lot… and push up is d best exercise its tone up ur total upper portion … and after doing these u guys can really feel the effect.. my hight is 5’10” with 68 kg weight and my biceps is 17″ and chest is 44″.. and it gives u a lot of energy..

  5. The infos are quite helpful but would it be the best if we do some “warming-up” exercises 1st before we do the some of the list mentioned?

  6. I am a great fan of bodyweight training. I think that the photo of the woman doing a push up could be a bit misleading though. For people unfamiliar with push ups that hand position is not a good way to start and could cause people problems.

  7. Very nice and helpful post! And I think very helpful exercises! Thanks for sharing, Steven!

  8. Very nice and helpful post! I think very helpful exercises! Thanks for sharing, Steven!

  9. Personally I have always thought push up and pull ups were great all around exercises for the upper body. You certainly can get a good work out not going to the gym as long as you push yourself.

  10. My favorite body weight exercise would definitely be the burpee! It’s a combination of a jump, squat and push-up. A very complete and intense exercise.

  11. I have been a personal trainer and involved with gyms for years and I couldn’t agree more with your list of exercises. The efficiency of a body is determined by how much of your body weight you can push or pull. That’s why sit-ups and push-ups are so important. I would also recommend doing some dips and pull-ups (or modified pull-ups if you are not able to do a normal pull up). These type of movements are a great way to determine strength and over all fitness.

  12. Those are all good exercises. Other exercises that you should be able to do anywhere are assisted dips (using a chair or edge of bed), leg raises and good old fashioned burpees. Burpees are a fantastic cardio and muscle endurance exercise and require no more space than a push up does.

  13. Hey, great article.
    I agree on pushups, squats and back extension.
    I’d have to replace the situps with crunches though, thanks for noting it right in the article, many people destroy their backs because they don’t know that they should replace situps with crunches when they can’t handle them.

    Also I’d want to replace the normal jumping with a cheap jumproap to jump with, that’s a lot more fun and you can feel like rocky or some other boxer that you like :D

  14. I try to take a walk around work every few hours for a few minutes at a time. This helps combat the drinks and snacks sitting around and lets me clear my mind so when I come back to my work I feel refreshed and ready to go.

    You can also use this time to converse with your peers – as long as it doesn’t interrupt them from something important.
    .-= Murlu´s last blog ..A Crash Course On Holding Your First Blog Contest =-.

  15. I’m looking at starting a non gym exercise regime and this seems to be a great article. I do like your site as well especially with the amout of health related stuffs you have here. Thanks

    Jerry
    .-= Jerry OKorie´s last blog ..SEO Doorway =-.

  16. No mention of yoga? The all-time fantastic exercise that requires no gym, no supervision (if you have some experience), no video or instructor or fancy equipment…..and it is a thousand plus year old proven method of achieving mental, physical and emotional happiness!

  17. For upper body do:
    Dips, Push ups, chin ups(both grips)
    For Core: Sit ups, the plank(1. Lie face down on mat resting on the forearms, palms flat on the floor.
    2. Push off the floor, raising up onto toes and resting on the elbows.
    hold for 30-60secs
    And for legs squats, lunges, sit 90 degree angle against wall for thighs.
    .-= Jake´s last blog ..Threadless Tshirt Giveaway at jaypeeonline.net =-.

  18. i do this exercises at home veryday and i build slim body
    thanks for top5 exercises list

  19. thats a really good advises and exerc.for better body thank u

  20. Nice exercises and information. One of my favorite exercises is push ups and I also do the decline push ups for added difficulty targeting the upper pectorals. A good body weight compound exercise for chest, triceps, shoulders.

  21. @ ripped you recommend doing:
    3 sets of 20 squats
    3 sets of 20 pushups
    3 sets of 30 crunches

    with no rest in between sets. Won’t that be painful?

  22. nice list

    you have forgot to put that people must warm up first in order not to strain anything. good list though i will try these! :)

  23. The best thing about these exercises is that you can do slight variations on them. I’m very surprised that pull-ups weren’t mentioned though

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

    with no rest in between sets.

  25. avinash says:

    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????

  26. Dorothy says:

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

  27. 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!

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

  29. yuma tolula says:

    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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  30. 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.

  31. 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..

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

    Best regards,
    eliena andrews

  33. Great list! If you like lists like this one – check out http://www.listafterlist.com/

    It is a great place for YOU to find and create lists about anything and everything.

    You can create a list just like this one at ListAfterList.com.

  34. 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!

  35. Top 5 bodyweight exercises I recommend:

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

  36. 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

  37. 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.

  38. 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!

  39. 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.

  40. 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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