Going to the gym to fulfill that New Year’s resolution of losing weight? Starting to prepare for bathing suit season?
Well, so is everyone else. During this time of the year, the gym is packed. You brave the cold to head over to the gym only to find that all the machines are occupied. Instead of getting frustrated and giving up your hopes of getting into shape, utilize what you have: your room.
As a college student, you sometimes don’t have time to make that trip to the gym. Here are some tips on some simple (but effective) exercises you can do from your own room.
Forward Lunges
Stand with your feet about six inches apart from each other. Step forward with one leg and lower your body to about 90 degrees at both knees. Do not allow your knees to cross the plane of your toes. Push up and back to your starting position.
Repeat as many reps as you would like on one leg, and then switch legs. You can vary the distance that you step out to work various muscles. By stepping out further, your glutes and hamstrings get more of a work out. Taking smaller steps forward will work the quad muscles on the tops of your thighs.
Chair Squats
This is a simple exercise that will work your quads and glutes. First, place a chair behind you so you can stand in front of it with your feet shoulder-width apart. Bend your knees and slowly squat towards the chair, contracting your abs. Squat until you are hovering above the chair but not sitting on it. Slowly return back to standing position and repeat.
Chair Knee Lifts
Start by sitting on the edge of a chair with your knees bent and feet flat. Grasp the sides and lean back slightly. Then, exhale, and pull your knees towards your chest.
By doing so, you are crunching your upper body forward. Be sure to use your abs and not your arms. Slowly lower you feet so they are close to the floor. (Don’t let your feet touch the floor until the end of your set.)
In order for this exercise to work, it must be done slowly to ensure you give your abs a good workout.
Twisting Crunches
Lie on your back with your hands behind your head and your knees bent. Keep your feet flat. As you lift up, rotate your upper body towards the right side. Then, rotate your body back to center and lower your back to the floor. Repeat with the left side. This exercise is aimed to work your abs and obliques.
You can do any of these exercises in your room and maybe even take a quick study break while doing so. Tailor your own routine and increase the intensity as you go. Just remember, exercising is all about increasing your heart rate for a period of time. In addition to sticking to an exercise routine, remember to eat healthy. It is difficult to stick to a healthy diet if you live on a college campus and have a meal plan. Instead of cutting out a certain food group completely, try to control your portions and limit your intake.
Don’t be discouraged and overwhelmed by the gym. These workout tips will motivate you to stick to a workout routine and make the most out of your time and space!
Sources
http://www.sparkpeople.com/resource/fitness_articles.asp?id=629
http://exercise.about.com/od/exerciseworkouts/ss/howtosquat.htm
Photo Sources
Forward Lunges (photo) http://www.womenshealthmag.com/fitness/exercise-1-forward-lunge
Chair Squat (photo) http://www.realbeauty.com/health/fitness/workout-at-home
Chair Knee Lifts (photo) http://www.sparkpeople.com/myspark/ex/exercises.asp?ID=127
Twisting Crunches (photo) http://spinaldecompression.wordpress.com/2008/08/04/back-pain-remedies-d…