If you are interested in getting into shape but don't want to spend money on costly fitness equipment, there are actually many simple ways to use your own strength and body weight to get in shape. All you need is a fitness mat, some hand weights, rubber tube bands, and good athletic supportive shoes.
Make sure that your shoes will provide your feet and arches with adequate support, and give you the cushion you need for your joints and muscles. Wear comfortable, form fitting clothing.
Yoga pants and tank tops are very comfortable to move in, and allow the body full range of motion. If you choose to wear a t-shirt, make sure that you can move in every way and it will not interfere with your exercises.
Make sure that you properly stretch before you begin. Stretch your legs, arms, back, neck, shoulders, and feet.
Once you have fully warmed up your muscles, you are ready to begin your home work out. Start with some deep breathing.
Expanding your lungs will help you to have more energy, better circulation, and more lung capacity to help you stay fit and energized. Begin with some simple strength training, using your own body weight.
Start with some simple pushups. Depending on your fitness level, try this exercise standing and facing a wall, lying on your stomach with your knees bent, or on your stomach with your legs straight and toes touching the ground.
Always keep the shoulders and hips in a straight line during practice. Start with sets of ten, but do not do it to the point of pain or severe discomfort.
Next, try some seated rows. Sitting on the floor with your legs straight, wrap your rubber tubing behind the soles of your feet.
With one end in each hand, squeeze your shoulder blades together by bringing your elbows behind you while stretching the band. Return to the starting position.
This is one of the most effective strength training exercises at home for the upper back. By keeping your upper back strong, you will have less back and neck pain, and fewer headaches if you are a chronic headache sufferer.
To move onto the arms, try some tricep dips. With the palms of your hands on a chair or bench and your feet on the floor, scoot your rear end off the end of the chair.
Bend your elbows, lowering your body, and then straighten your arms to return to the starting position. Repeat these about fifteen times, and after a small rest try fifteen more.
Be particularly careful in this exercise to keep your neck and shoulders relaxed. It is easy to let them begin to creep up to your ears, to relieve some of the tension in your arms.
To work your shoulder muscles, you can do shoulder raises, with or without weights. Simply raise your shoulders up toward your ears, hold, and then relax.
To continue working your shoulders, with a weight in each hand, bring your hands up to ear level with your arms forming ninety degree angles for the starting position. Straighten your arms and lift the weights above your head.
Return to the starting position, and repeat. Keep your shoulders relaxed.
If you want to work on your abdominal muscles, the best thing to do is use both cardio exercise, and strength training. The more cardio you participate in, the more your body fat percentage will drop.
This helps to get that extra layer of fat off the top of the stomach, and allow your muscles to begin to show through. Just because you can't see them, doesn't mean they aren't there!
Using your mat, try some regular crunches. Use your mat and lie on your back, with your hands clasped behind your neck.
With your knees bent, get ready to pull your torso up towards the knees using only the abdominal muscles. Inhale deeply, and then slowly curl your upper body towards your knees like a carpet.
Focus on shortening and lengthening the distance between the rib cage and pelvis while you exhale. Do this as many times as you can, take a break, and do another set.
As you can see, there are lots of ways to use your own body weight to get in shape from the comfort of your home. Look online and find more ways to work the different muscle groups in your body!
Author Resource:-
Ignacio Lopez is a personal trainer and author of numerous articles relating to physical training and home exercise equipment. He has been helping others find a greater fitness level since the 80's.
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