If you are stuck staying inside of a small apartment during the Coronavirus shutdowns, this doesn’t mean you have to give up on your exercise regimen. Alternatively, if you want to exercise more now to either pass the time or relieve stress, there are several simple exercises you can do which don’t require much equipment or space in your apartment to be done. Read on if you want to learn which exercises you can do without requiring much space and without disturbing your neighbors.
Single-Leg and Single-Arm Reach
This move is a great balance challenge, and it works your glutes and hamstrings. To do it:
- Standing on your left leg, raise your right arm in front of you.
- Lower your torso and lift your right leg behind until your leg and torso are parallel to the floor.
- Slowly return to standing.
Overhead Squat with a Towel
These simple exercises also challenge your glutes and arms and take up almost no space. To increase your heart rate without jumping up and down and disturbing neighbors, you can increase the speed of your repetitions. To do it:
- Stand with your feet slightly wider than shoulder-width apart, with your toes slightly turned out.
- Grab a rolled-up towel with an overhand grip, with your hands slightly wider than shoulder-width apart, and raise it above your head.
- Then, squat down as far as possible without letting your knees go out past your toes. Repeat and continue.
Plank to Pushup
Plank and pushup exercises are total-body workouts. To increase the difficulty of this exercise, squeeze your leg muscles throughout the exercise. To do it:
- Start to get into pushup position but create a “plank” by bending your elbows and resting your weight on your forearms. Your body should make a straight line from shoulders to ankles.
- Brace your core by contracting your abs, then press your body up into the top of a pushup by extending each arm one at a time.
- Then, pause before reversing the movement and returning to your elbows. Repeat and continue.
Single-Leg Isometric Wall Squat
This move may look easy, but it targets your glutes, core, quads, and hamstrings! This one is especially easy for an apartment because you only need a sturdy wall. To do it:
- Stand with your back against a wall, with your feet about two feet in front of you, hip-width apart.
- Bend your knees to lower your body until your knees are at a 90-degree angle.
- Extend your right leg out, with the shin parallel to the floor. Hold this for one or two seconds, and then switch sides.
Utilizing these simple exercises while staying in can help you stay healthy and keep up with your regular exercise routine.
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