For those looking to shed off the winter weight but are having a hard time sticking to New Year's resolutions, some simple at-home workouts can keep you on track.
Three different exercise trainers from fitness facilities in St. Albert share their favourite workouts for a top 10 home workout list.
Steven Fitzpatrick, personal trainer at GoodLife Fitness, said workouts that rely on body weight are a good way to go. Not only does it reduce the risk of injury, but they’re easy to do and have great results. Here are some of his top picks:
1. Push-ups
Fitzpatrick said push-ups are his go-to home workout. Why it works: push-ups are one of the most effective ways of building up strength in the core and conditioning the body. It works out the core, chest, shoulders, triceps and arms.
Steps: start by getting down on your hands and knees. Put your hands shoulder-width apart and move from resting on your knees to your feet. Your feet should be planted at a space that’s comfortable for you. Next, think of your body as a straight line. Fitzpatrick said if the butt sinks, it could be an indicator of a weak back. Alternatively, if the butt is in the air it could indicate a weak core. It’s best to be in front of a mirror, but if not possible, you’ll have to be extra attentive to make sure the body stays in a straight line. The easiest way to make sure you stay straight is by clenching your butt and then tightening your abs.
Next, steadily lower yourself straight down until you reach a 90-degree angle. For those with more upper body strength, you may be able to go all the way to the floor. Once you touch the floor or reach a 90-degree angle, pause and then push your body up again. Those who are beginners can start by doing one to five pushups.
To make it easy: start the push-up on your hands and knees. Instead of moving up to your feet, stay on your knees. Alternatively, you could do the push up against a wall with your hands shoulder-width apart.
2. Plank
Fitzpatrick rates this as his second favourite home workout. Why it works: this workout strengthens the core while working out the shoulders, arms and glutes.
Steps: Plant your hands and feet on the ground as if you’re about to do a push up. Both hands and feet should be slightly wider than shoulder-width apart. Push your toes into the ground and squeeze your glutes to make sure your body forms a straight line. Often people can strain their necks by not looking in the right direction. Pick a point on the floor ahead of your hands to look at. Hold this position for 20 seconds or longer.
To make it harder: instead of being on your hands, lower your body and rest on your elbows. Fitzpatrick says to increase the intensity, put one hand straight in the air and open the body up so it’s sideways. Rotate between arms to work out the oblique muscles as well as the abs.
3. Squat
Fitzpatrick picked the squat as one of his top 10 workouts. Why it works: The squat is a full-body workout that targets the thighs, hips, glutes and hamstrings.
Steps: first plant your feet a little wider than shoulder-width apart. Make sure your feet are pointing forward, not to the side. Next, pick a point on the ground to stare at. It’s important to make sure the head stays in one spot to avoid neck strain while performing the exercise.
“People usually want to look where they’re going, so they tend to look up while standing up,” Fitzpatrick said.
Next, bend at the hip and push your butt back. It’s important to start with the hips bent rather than bending at the knees for the workout. If done incorrectly, the knees will start to ache. Squat down until your hip joint is lower than your knees, pause, and rise the same way. Make sure throughout the exercise that your knees don’t extend past your toes, as you should be able to see them at all times. Fitzpatrick said it’s also important to flex your core muscles, as well as your glutes throughout the motion.
To make it harder: hold the squat once the hip has reached lower than the knees for a longer period of time.
4. Bicycle crunch
The bicycle crunch is one of Fitzpatrick's favourites. It is much healthier for the body than a regular crunch – which puts a lot of pressure on the lower back. Why it works: this exercise works out the core, abdominal muscles and thighs.
Steps: First, lie down on the ground and push your butt into the floor for stability. Place your hands behind your head and raise your legs so they’re off the ground and parallel to the ground. Next, lift your shoulder off the ground and connect your elbow to your knee, being careful to use your body’s strength from the core and abdominal muscles. It’s important to not use your neck while lifting, as that puts strains on the neck muscles. Rotate between touching the left elbow to the right knee and the right elbow to the left knee.
To make it easier: don’t raise your body all the way up to touch your elbows to the knees. Instead, keep moving your legs back and forth with the opposite elbow but don’t connect them.
5. Mountain climbers
Mountain climbers are a great exercise to get the blood pumping, which is why it’s one of Fitzpatrick’s top picks. Why it works: this workout not only increases the heartbeat, it also works out almost every muscle in the body.
You’ll need a bench or a chair for this exercise, one that’s about two feet off the ground. To start: put your hands on the edge of the bench, shoulder width apart and extend your feet out. Keep your abs tight and your body straight. Next, step forward with one leg, tightening up the abs as you do. Step back, and while doing so, step forward with your other foot. Repeat these steps quickly to get the heart rate up, scissoring your legs back and forth.
Natasha Hilchie, exercise specialist with the Primary Care Network, has a few workouts she sticks to when at home. Rather than doing individual exercises, Hilchie likes to do circuits and high-intensity workouts. This involves doing a circuit of push-ups, squats, lunges, calf raises and jumping jacks for 30 seconds each, resting for a minute and starting the circuit again. These are some of her favourite workouts:
6. Chair dip
The chair dip is complementary to the push-up, working out the triceps. Why it works: while push-ups work out the front muscles of the arms, the chair dip works out the back muscles. Hilchie said it’s important to work out each muscle group evenly.
Steps: First, sit on the chair and grasp the sides of the seat. Step your feet forwards so your butt is off the chair and you’re now holding your body up by the sides of the seat. Bending the knees, drop your butt straight down until you feel the triceps activate. Push straight up and repeat the exercise.
To make it harder: instead of keeping the knees bent, straighten out the legs to make the triceps work harder.
7. Lunges
Lunges are one of Hilchie’s favourite workouts, although she often sees them done incorrectly. A few simple tips will have anyone on their way to working out their legs with correct form. Why it works: this exercise works out the glutes, hamstrings, calves and core muscles.
Steps: Standing straight, feet should be hip-width to shoulder-width apart. Taking a step forward, make sure the feet are facing straight forward. Next, drop the belly straight down between your feet, lunging downwards. If a lunge is being done incorrectly Hilchie said your knee will start to feel sore.
“At all times you should be able to see your toe over your knee, otherwise you’re fencing,” she joked.
Gonzalo Canales, personal trainer at Sturgeon Valley Athletics Club, has chosen a few home workouts that are his favourites. These exercises use resistance bands, kettlebells and a BOSU ball.
8. Shoulder presses with a resistance band
Canales is a big fan of resistance bands. He said it’s one of the best ways to train and condition muscles in the body. Why this exercise works: it strengthens the muscles in the shoulder.
Steps: start by holding one end of the resistance band in each hand. Step on the middle of the band, planting your feet a little less than shoulder width apart. Next, raise one arm straight in the air, pause and lower. Rotate arms, lifting the other straight in the air. Repeat this exercise for 30 seconds. If you’re unable to lift your arm past your shoulder, this is a good indication that your feet are too far apart.
To make it harder: use a thicker resistance band for the exercise
9. Kettlebell swing
This exercise is sure to tone the legs, making it one of Canales' favourite workouts. Why it works: this exercise works out the lower back, hamstrings, hips, glutes and shoulders.
“It’s also really good for hand-eye coordination,” he said. “Anyone can do it, that’s why I like it. It works out every part of your body.”
You’ll need a kettlebell for this exercise.
Steps: put your feet shoulder width apart and stick out your butt, bending at the hip and slightly at the knees. Keeping your arms straight, hold the kettlebell handles with both hands. Next, extend your arms through your legs, holding the bell straight outwards. Swing the kettlebell through your legs until your arms are near shoulder height and pause. Swing the ball back through your legs and repeat, making sure to flex the glutes throughout the exercise.
10. Weight lift
Canales took two different workouts and combined them to make one of his favourites. For this one you will need a kettlebell and a BOSU ball. Why it works: the exercise trains and strengthens the core glutes and hamstrings.
Steps: stand straight with feet shoulder-width apart. Hold the kettlebell in one hand with a firm grip. Raise the kettebell above the head, straight upwards in the air. Canales said it’s important to make sure the kettlebell isn’t hyper extended over the head, but it perpendicular with the body.
Lower the body straight down, touching one knee to the BOSU ball. Stand back up and rotate, lowering the body straight down, touching the opposite knee to the ball. Repeat these steps.
