Spring is in the air and that means summer vacation season will soon be upon us. Don’t let travel keep you away from your exercise routine. Use body weight exercises to help you stay in shape without any special equipment. Try these six easy exercises you can do anywhere.
Lunges
This type of exercise is great for building your glutes, hamstrings and quads. Observe correct form to avoid injury or knee strain. Stand with your back straight, chin up and core engaged. Step forward with your right foot. Lower your hips as you bend both legs at a 90 degree angle. As you bend the right leg be sure to keep your foot directly below your knee. Also be sure your left leg, which is extended behind you with your foot resting on the toes does not go so low that your knee touches the floor. Raise your hips and bring feet together. Repeat with alternate leg.
Planks
Planks are a great total body exercise. Perform them to build strength and flexibility. Begin in the same position you would use for a push up. Keep your neck and spine straight as you support your body so that it rests on your forearms and toes. Hold for at least 30 seconds and build up to 3 minutes.
Squats
Squats help you build strength in your lower body. Plant your feet firmly about hip width apart and extend your arms fully in front of you to help with balance. Keep your back straight and lower your hips as if about to sit in a chair. Hold for several seconds before rising slowly to your starting position.
Step-ups
Another exercise for your quads and hamstrings, you will need a sturdy chair. Step up onto the chair leading with your right foot. Bring your left foot up onto the chair. Step down and up again, this time leading with your left foot.
Abdominal hold
Keep the chair handy so you can work on your abs. Sit with feet flat and knees slightly apart. Your hands should round the edge of the chair with knuckles facing your knees. Lift your feet a few inches from the floor and then lift your bottom from the chair. Balance yourself on your hands and hold for as long as you can.
Superman
Mimic this superhero flying motion for an upper body workout. Lie on the floor with arms fully extended above you, palms facing down. Your legs should be straight with toenail flat on the floor. Lift arms, legs and chest so that your body is resting on your stomach. Hold for at least 15 seconds before returning to the starting position.
Use this routine at home or on the go. Kick it up a notch by adding a few rounds of jumping jacks or high knee lifts between exercises. Repeat the circuit as many times as you can in ten minutes for a great start to your day.
