Home Workout Routines for the Winter Months
Weather can affect your ability to hit the trails, take a stroll or make it to the gym but don’t let the cold and bad weather get in the way of your health and fitness goals this winter. There are plenty of effective home-based exercises to keep fit, even when you can’t take things outdoors, hit the gym or are on the road.
Getting Ready
The American College of Sports Medicine (ACSM) recommends having space, equipment and a plan. Even small NYC or San Fransico apartments can be cleared a bit. Make room for inexpensive exercise equipment such as dumb bells, resistance bands and/or a stability ball. As for a plan, they recommend focusing on 8–10 exercises for each major muscle group, in which 1–3 sets of 8–12 repetitions will be done at least twice weekly.
5 Great At Home Exercises
After warming up, try adding these 5 exercises from the American Council on Fitness (ACE) into your home workout routine; click on the exercise title for video instruction.
Superman: This exercise is great at targeting the back, glutes, hips and shoulders. To do a superman, you will need to lie flat on your stomach with your toes pointed and your arms extended overhead; palms facing inward. While exhaling, slowly lift both your straightened arms and legs a few inches off of the floor, keeping your head aligned within the spine. While exhaling, return to the starting position. Caution: Do not arch the back, drop the head or lift the head upward.
Push-up: To target your arms, chest and shoulders, consider adding push-ups to your workouts; the only equipment you need is you. Start by getting into plank position and slowly lowering your body toward the floor until your chest or chin are able to touch the floor all while engaging your glutes and thighs. Keep your elbows close to the body or slightly bend outward. To return to the starting position, push upward with the arms while straightening the elbows and repeat. Caution: Keep your body rigid; don’t sag your back or hike the hips upward during this movement.
Supine Reverse Crunches: To target your abs, consider adding in a supine reverse crunch to your workout. Start by lying on your back, knees bent, feet flat, arms spread outward to the side with downward facing palms. While engaging your core, lift bent knees (90 degrees) directly above the hips. Exhale and raise the hips off of the mat using your arms and hands for balance, curling upward. Exhale and lower to starting position. Caution: Be sure you understand proper form during supine reverse crunches to avoid lower back stress.
Forward Lunge: Lunges are a great way to target the muscle groups in your abs, glutes, hips and thighs. Start in feet together in the standing position , shoulder blades pulled toward the hips and a tight core. Bring one foot forward, raise one leg and step forward landing on the heel then toes placing your foot firmly on the floor. While slightly bending at the hips (back straight), lower you body until your thigh is parallel to the floor; the shinbone should be in a slightly forward lean. To return to the start position, push off of the floor with the bent leg and resume the start pose.
Glute Bridge: Target the abs, glutes and hips with no equipment other than your body weight. Start on your back with knees bent and hip width apart; feet flat on the floor. Try to flatten your lower spine into the floor by contracting your abs. Exhale, press the heels into the floor and lift the hips off of the floor. To return to the starting position, inhale and lower your body back to the floor.
If you are interested in a complete full body strength training workout, you can access one created by the ACSM here.
As with any diet or exercise program, speak with your healthcare provider to determine what plan is best for you; consider working with a qualified certified trainer. If you live in New York City or San Francisco or are just visiting, skip the waiting room and contact Pager to arrange an in home appointment with a board certified physician for a routine physical clearing you for an exercise program or to evaluate and treat workout-related injuries.
References:
http://www.acefitness.org/acefit/fitness-programs-article/2863/Top-25-At-Home-Exercises
