Free Home Exercise Programs

From LoveToKnow Exercise

If you're looking for a perfect workout but can't afford a gym membership, consider one of the many free home exercise programs, which can be found on the Internet. Some of these workouts require equipment, others are body weight exercises. If you live in a small, city apartment, you might think that you don't have enough space for performing exercise. However, when it comes to exercise, a little bit of creativity can go a long way.

How To Use Your Furniture As Exercise Equipment

If you've ever seen an exercise infomercial, you've probably noticed that many of the as seen on TV exercise equipment bears an uncanny resemblance to your home furniture. In fact, in some cases, you can actually use your own home furniture for free home exercise programs, without having to spend over $200 for questionable home exercise machines. Here are some examples.

The Staircase Is Your Stair Master

If you've ever seen any of the Rocky movies, you might recall that the main character trained on stadium steps. If you live in an apartment building that has a staircase, climbing stairs can be excellent aerobic and butt-toning workout. You can also use the staircase as a means of adding intensity to a lunge workout, by placing your front foot on the stairs and your bottom foot on the floor. The stairs can also be used for gravity-assisted hamstring stretches. Stand with one foot on the second step and your bottom foot on the floor. Keeping your bottom leg straight, hold on to the banister for balance and reach your upper torso over the leg. Hold the stretch for at least 20 seconds.

Office Chair Obliques

You've probably seen exercise infomercials that advertise a twisting type of ab machine. Twisting, or rotary movements work the obliques, that run diagonally across your abdomen. You can get similar benefits if you have one of those swiveling office chairs. Sit on the chair and hold on to the desk as you swivel your hips from side to side.

Couch Exercises

Couches are not just for couch potatoes. They can be used to add either resistance or provide assistance for various exercises. For example, if you have back problems, you can place you legs on the couch while performing crunches. This will help you keep your lower back flat on the floor, while alleviating stress from your hip flexors.

To add challenge to your abdominal workout, sit on the arm of the couch. Bend your knees, and place your feet on the cushions. Engage your core muscles and perform partial sit-ups. Your couch can also be used to add intensity and balance training to your lunges. Place your front foot on the couch and your bottom foot on the floor. Since the couch cushions are unstable, the workout will be similar to a balance board workout.

Bed Workouts

You can add intensity to your push-ups by performing them with your feet on the bed. You can also place your hands on the bed and your feet on a small stool to perform triceps dips. Additionally, the bed can be used to add depth and therefor intensity to a variety of leg exercises.

For example, for outer thigh leg lifts, lie on your side at the edge of your bed and lower the top leg to the floor. Keep your knee facing straight ahead as you lift your leg. Then, roll over on to your stomach and place your feet on the floor. Press your hips into the bed. Keep your leg straight as you lift the same leg you used for the side leg raise. This will work your butt. Repeat the sequence on the other leg.