I have strong muscles throughout my body and have been losing weight for over a year since my last child was born. My goal is to be strong, have great stamina, and if possible have no belly overhang. Is it even possible through fat loss and working out? To get rid of that belly hang you actually need to lose fat.
It is absolutely possible, just keep going you sound like you are on a great way. Nice pictures to illustrate the movements. Love the couch idea for the reverse hypers. Great page Lauren you have done a thorough job explaining these exercises. I only have one question for you. Phil while working out, do you feel that it motivates you even further, or do you simply enjoy watching silly middle-aged bald men with moustaches? That and i am getting married next year, so i kinda wanna lose some weight for the honeymoon.
I love your blog and find the excercises very inspiring. There is one question I have though. I can do all you lower body strengthening and walk at least 5 miles 5 x week and 14 x 2, so I am pretty fit, however, I have been injured and can only use one arm, my left I am right handed arm. What excercises would you have me do for the upper body? Mahalo and Aloha Peggy. Stepped away for a while.
How are your injuries now? I have been working out on the bowflex revolution I bought recently. Well it was for my husband. However, I like what you have here. I am looking to change up my routine. I want to lose 10 lbs in one month, but need help. What do you suggest.
Basically … its good. Am a marathoner, aside the basic training for sprinters and long distance runners that its been given to us. I trained home and sometime in the office its only on weekend i go for roadwork. And Amanda I know I am not Lauren but it is unsafe to lose too much in a short space of time. Thanks for the pointers. My mother conplains about her weight so this should help more. Good ideas, I was doing the chair lifts, and leg lifts, and of course crunches but you gave me alot more ideas to help me get back in shape.
No Equipment? No Excuses: 20 Exercises You Can Do At Home
One of my favorite videos ever is this no equipment park workout in Central Park, a little old lady joins in about halfway through, check it out! Your advice on Psoas, pects and using tennis balls is great and i did these last night, for the first time in 9mos. I found this very useful….. Just dont like what i see ….. How is it going Amanda? I have been trying to lose weight for a long time and now finaly I found a great program!
Thank you very much! I have recently started trying to get in shape. These are great suggestions and I will definitely incorporate several of these exercises into my routine.
No Equipment, No Excuses – Bodyweight Training eBook
May I suggest a better idea? Try this workout 3 times a week http: This will give you a lot better results than pairing some of these exercises together, the idea sets and reps are already there for this workout. Make sure you subscribe and download your free ebook, there are quite a few more exercises on there you can add to the upper body and core section as it is not so big in this post. Let me know if this helps or if you prefer a more detailed split! Combine this with the running and you will be set.
Let me know if you enjoy the program. I plan on posting a lot more. We are trying to live a more healthy lifestyle. Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your site? My blog is in the exact same area of interest as yours and my users would truly benefit from some of the information you provide here. Please let me know if this alright with you. Working out at home rocks. Going to a fitness center seems more like a distraction. The equipment can get dirty. You have to wait in line.
I like the privacy of exercising in my own living room, running on a trail, or walking through a park. I know regular strength work is essential for long term health. Thanks to your blog — that is no longer an excuse!
These are just the exercises, if you sign up to my blog I will send you more exercises plus 3 free workouts you can start doing. Hi I think your blog is great and really helpful compared to others ive read. Thanks for your comment. So if you sign up to the blog you get two free workouts that you can start doing at home, and will help you with this. General exercise and good nutrition will get you the arms and stomach you want! Eating healthy can be a very daunting task for many people.
However, the article below will prove that eating healthy does not have to taste terrible or be difficult. In fact, eating healthy can be quite delicious and simple. Great exercises, and perspectives on an anywhere workout system.
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Who needs an expensive gym membership or has a surplus of free hours each day for exercise. We provide new, weekly workouts much like yours. Pour since much drinking water because you hope into the reservoir toward the in return keeping in mind to create the maximum of 10 cups of coffee , place the filter otherwise two, provided they are really lean filter systems containing ground coffee at the filter basket above the pot.
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Either way, great blog and I look forward to seeing it grow over time. Hi, after reading this amazing piece of writing i am too glad to share my familiarity here with friends. Thanks for ones marvelous posting! I actually enjoyed reading it, you can be a great author. I will make sure to bookmark your blog and will come back at some point. I want to encourage you continue your great job, have a nice afternoon! Wanted to say thank you. I use exercises explained on your web page when I could not afford to buy the DVD a doctor wanted me to buy. Money being a major factor, I am not going to a gym either and the exercises here seem to be meeting my physical therapy needs at home.
I was happy to find this site. I am glad that you simply shared this helpful information with us. Please stay us up to date like this. First of all I want to say superb blog! I was curious to know how you center yourself and clear your mind before writing. I do take pleasure in writing but it just seems like the first 10 to 15 minutes tend to be lost simply just trying to figure out how to begin.
Any suggestions or tips? I use this almost every time that I can. Proper form is the most important element when doing any exercise with or without equipment and will produce the best results: A few of the exercises are new to me. I found them to be very effective for toning the area between my upper thigh and butt, so will give them another go.
It leaves me without an excuse to skip working out. If you want to find out how you can do all this at home, check out laurensfitness. Published February 25, Paul Hixon var […]. You can also chat to her personally on Facebook and Google […]. They let you focus on your […]. I understand that, but the … […]. No gym, No weights, No equipment. Now…here are a few exercises to help you start your own no equipment workout. Overhead Squats This is another variation of the squat that will ensure you stretch out the fascia in the front of your body. Single Leg Squats These are a tough exercise and a good progression from the squat.
This video also shows the exercise in motion.
My Go-To Strength + HIIT At-Home Workout {8 Exercises, 24-Minutes, 1 Set Dumbbells}
Overhead Lunges This is a classic exercise to do at home with a little twist. Check out this video to see the exercise in motion. Side Lunges These are pretty tough, a great alternative to lunges and also give you a stretch in your groin and adductors. You can also see this exercise in motion. Calf Raises If you have a step to do this on it is better, if not no problem. Step Ups These are really good for your legs and your bum.
Bridges This is one of my favourite exercises and will really build up your bum. Reverse Hypers Bit of a different one thrown in here, this is great for your butt. Upper Body Pushups and Alternatives There are so many alternatives to pushups that you can do at home. Decline Pushups Harder, with feet up on something Lying Pullups Admittedly these look a little strange, but they work.
Tricep Dips This is a classic exercise that works your triceps. Abdominals, Activation, Core and Random Exercises There is a massive amount of different ab exercises out there. Prone Hold and Variations In my opinion these are the ultimate ab exercise. Supermans These are great for stability, a good addition to your workout without weights.
7 Best Strength Training Exercises for Women with Amari Activewear
Glute Lifts Great for activating and strengthening your bum. Arabesque This one is great for activating your bum and is a really good balance exercise. Dead Bugs A great abdominal and core stability workout. Inchworm I like this one. Bird Dog Another one for activating your bum, as well as working on core stability. Is it safe to use resistance bands to work out at home? Thanks for this series of exercises.
Hope that explains it. Yeah I like the wii fit, it has some really cool balance stuff on it I use a lot.
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Nice article I loved it. I am for at home workouts…no excuses! Anytime I can workout without having to go to the gym, I am completely for! Yep these are great for sticking to your routine when travelling. Hi, I really appreciate you offering this advice for working out at home. Best regards from Globetrotting Martin! Hey Lauren, I have been working out on the bowflex revolution I bought recently.
Great workout pointers i am going to try. These are really very east workout and can be done by anyone.. Thanks a lot for sharing…. Not to be recommended on the long run all others are very good. They do if you use the right rep range and eat well nutrition is way more than half the battle. I have very tight hip flexors that affect my knee thanks for good ideas. Good luck with it! Would love to hear your progress! This really helped make my butt bigger. You list 20, but we both know that there are thousands of at home workouts. Hey Mark thanks for your comment!
How do we determine how many times we should do an exersise? Hope to see more soon. Hey DK thanks for the kind words, and I am glad I can help! Hi Lauren, Thanks for a very useful post. Are you one of the many who want to get fit or at least maintain your fitness levels but feel you just never seem to have enough time for exercise? Here are five powerful bodyweight exercises that you can perform just about anywhere.
Whether you are at home, in the office or on the road, take a few minutes out of your day and utilize these exercises.
If you want to strengthen your core, maintain a pain free back, build muscle, and burn calories in the process, these five no equipment required exercises are a great place to start. If you are spending time at home that usually means prolonged periods of sitting. Sitting for prolonged periods of time can lead to muscle imbalances , especially when you are at a computer desk. The prone cobra involves strengthening the chronically weak muscles that are problematic for sedentary people and office workers.
The cobra also helps lengthen the antagonist muscles in your chest and anterior deltoids as well as strengthen your lower back and glutes. Perform this exercise on the ground or utilize a ball as shown in the video. First of all, plank exercises work your deep core muscles which are chronically weak in people who spend a lot of time sitting down and even seasoned gym goers who neglect the deep spinal stabilizer muscles. Secondly, plank exercises are very versatile and you can progress the difficulty by using simple household objects.
All versions of the plank are great for strengthening your core and stabilization of your body which can make you more efficient at all functional movements, not to mention tighten the muscles in your mid-section. Many consider squats to be the king of all exercises. You do not need tons of weights to get an effective leg workout with squats. Squats strengthen some of the largest muscles of your body as well as help improve your balance and coordination.
Working the large muscle groups of your body is most important for speeding up your metabolism, so next time you get on the floor to do some crunches, you should realize that squats are far more effective for helping you burn fat from all of your body. You can perform squats at home with many household objects to increase the difficulty if the standard squat becomes too easy. Push-ups work the large muscle group of your chest, anterior deltoids and triceps.
No Equipment, No Excuses – Prelaunch offer
If performed properly push-ups are also a tremendous core exercise. Probably the best part about push-ups is you can perform them anywhere with slight modifications to increase or decrease the difficulty. Lunges are one of the very best exercises with or without equipment. Lunges allow you to work your entire lower body and if you perform them properly your glutes which are the largest muscle in your body. Strengthening the glutes is important because if you sit on them all day, your muscles will atrophy and it will lead to posture problems which will slow down your progress.
Lunges are very versatile. There are many simple ways to modify lunges to help you work your legs completely while you increase your metabolism.