9 Apartment Workouts You Can Do Without Going Outdoors
Did you know that 80 percent of Americans do not exercise as often as suggested by experts? Are you part of this group?
If you're not exercising on a regular basis, you could be setting yourself up for a wide range of health problems, from obesity and heart disease to an increased risk of Alzheimer's disease.
What's your reason for inconsistent workouts? Is it a lack of time? A lack of access to a gym? The good news is that you don't have to have a gym membership to get fit.
Read on to learn about nine great apartment workouts you can do from the comfort of your own home.
Benefits of Apartment Workouts
Not having access to a gym is one of the most common excuses for not working out regularly. Remember, though, that you don't need a gym to lose weight or get in shape.
There are lots of benefits that come from working out at home, including the following:
- Save money
- Save time
- Minimal equipment required
- Wear whatever you want
- Workout when it suits your schedule
Working out in your apartment also allows you to exercise in a positive environment that suits your tastes.
You can listen to the music you like, do whatever you want without feeling self-conscious, and avoid being around sweaty strangers. Who wouldn't want that?
Top 9 Apartment Workouts
There are lots of reasons to workout from your apartment. What kind of workouts should you do, though?
Here are nine great workouts that are perfect for people of all skill levels:
Push-ups require very little floor space. As long as you can get into a plank position on the floor, you can do push-ups in your apartment.
Push-ups are a great exercise for strengthening the chest, arms, and core. They're also easy to scale, too.
If you're a complete beginner, you can do them against the wall or while leaning against a countertop. You can also make them more challenging by putting your feet on a chair or ottoman while keeping your hands on the floor.
Supermans are a great back strengthening exercise. Like push-ups, they don't require much floor space, so they're easy to do even in the tiniest of apartments.
Supermans help to strengthen the lower back and glutes, but you can also add a pull-down motion with your arms to incorporate the upper back muscles, too.
When doing the pull-down, simple bend your arms and pull the elbows in toward your torso while squeezing the back muscles.
Squats are an incredible full-body exercise. They strengthen the leg muscles, the core, and the back muscles.
You can do squats with just your body weight, with resistance bands, or while holding weights.
Don't have any weights on hand? You can grab a milk jug, a couple of cans of soup, or any other moderately heavy items you happen to have on hand and use them instead.
4. Bulgarian Split Squats
If you're getting tired of regular squats, you can shake things up with Bulgarian split squats instead. This exercise helps to strengthen the quadriceps, glutes, and hamstrings.
When doing Bulgarian split squats, simply get into a lunge position with your back foot propped up on a chair or an ottoman.
While keeping your back foot elevated, place your hands on your hips, bend your knees, and sit your hips back toward the chair or ottoman.
5. Tricep Dips
Push-ups are great for strengthening the arms, but there's only so many push-ups you can do in a day.
If you're ready for a break from push-ups, tricep dips are another great alternative.
You can do dips with your hands behind you on a chair, ottoman, or couch.
You can also do dips while standing between two bar stools. These are more challenging and are a great option for more advanced exercisers.
Few exercises are better for strengthening the back than a good old-fashioned pull-up. A pull-up bar is a very affordable piece of exercise equipment, but you'll get a ton of use out of it.
If you can't do a pull-up on your own, do reverse pull-ups by standing on a chair, jumping up so your chin is above the bar, then slowly lowering yourself down. Or you can even use pull up assist bands!
Over time, you'll strengthen your muscles enough to do a pull-up unassisted!
7. Single-Leg Toe Touches
If you want an exercise that helps to strengthen the hamstrings, a single-leg toe touch is a great option. When you're doing these, make sure you're hinging at your hips -- don't let the spine round. You hips should go back toward the wall behind you as you reach down to touch your foot.
8. Resistance Band Presses
If you have a set of resistance bands, you can do a lot of great exercises, including resistance band presses. This exercise helps to strengthen the shoulders.
It also challenges your core and improves your ability to stabilize yourself. This is great for your posture and minimizing back pain.
9. Resistance Band Rows
Resistance band rows are another awesome apartment exercise, especially for people who spend a lot of time sitting at a desk.
Most people these days have rounded shoulders from their desk jobs.
If this sounds like you and you want to improve your posture, simply loop a resistance band around a sturdy object like a table. Then sit on the floor and do some rows by holding on to the ends of the band and pulling your arms back.
Focus on pulling your shoulder blades back and together while you do these and don't let your shoulders lift up toward your ears.
Start Working Out from Home Today
As you can see, there are tons of apartment workouts you can start doing right away.
You don't need an expensive gym membership to get a great workout in -- you just need a little bit of space in your apartment and a few essential pieces of equipment.
Do you need to purchase some new equipment for your apartment workouts? If so, we've got you covered.
Head to our online store today to check out our selection. We've got tons of equipment available for every type of workout, from strength training to yoga.