10 weight training exercises to do from home

10 weight training exercises to do from home

by Stacy Roman
Stripes Japan

It’s easy to get side-tracked in your fitness goals with everything going on lately. With fitness centers and gyms shuttered, the yearning for your weight training sessions can be strong. With a little creativity, proper form and minimal required equipment, you can turn your living room into a makeshift gym. Before you start, just be sure to use proper form and the right amount of weight. Here are 10 weight exercises to get your blood flowing and muscles working.

Overhead squat. If you don’t have a barbell to use, grab a small duffel or gym bag and fill it with items to the desired weight. Starting in a standing position with your legs shoulder-width apart, lift the weight above your head with your arms straight and perform a squat. Slowly rise up and stabilize. Repeat.

Deadlift. Again, if you don’t have a barbell just use the same weighted bag idea mentioned above. Standing with your legs slightly apart, bend with your knees and grab the bar or bag. Lift to your waist and then slowly return the weight to the ground. Be sure to keep your core engaged and your head in a neutral position to help reduce the risk of injury. Don’t hunch or round your torso, as it can hurt your back.

Kettlebell swing. No kettlebells? No problem. You can also use a filled water bottle or gallon-sized container. Stand with legs shoulder-width apart, keep your knees soft, grasp the weight with both hands. Bend your knees ever-so-slightly and swing the kettlebell out and down (don’t let go, or you may break items near you). Be careful not to lean too far back or thrust your hips too much.

Hammer curls. Dust off your set of dumbbells hiding in the closet or grab a couple cans of soup. Standing tall with your legs slightly apart and your knees soft, hold your weights next to your body. Slowly lift your arms, keeping your elbows tucked next to your hip. Raise the weights, stopping just before your shoulder and lower back to the original position. You can do both arms at the same time, or alternate.

Bend-over dumbbell row. Grab your dumbbell or improvised weight. Standing next to a lower flat surface (like a coffee table or bed), place your right knee and right hand on the surface. With your weight in your left hand, pull the weight up toward your armpit on the side of your chest. Lower and repeat, then switch sides.

Push-ups. Requiring absolutely no equipment, the classic push-up is great for both weight training and cardio workouts. Beginning in a prone position on the floor, ensure your arms are shoulder-width apart and your back is straight. Push yourself up off the floor, lowering slowly. Modify by placing your knees on the ground.

Planks. You’ll definitely get a full body feel with this exercise. Starting in a prone position, lift yourself up on to your forearms keeping your back, legs and head straight and in a line. Hold this position as long as you can. Slowly lower yourself and then repeat.

Chair dips. Grab the closest chair and stand in front of it, facing away from the seat. Sit down on the edge of the seat and place your arms behind you on either side of your hips. Lift yourself off the seat, walking your feet forward. Keeping your back straight and core engaged, lower your body downward with your hands still on the chair. Raise yourself back up and repeat.

Single-leg calf raises. Using the back of the chair, stand tall with both hands placed on the top of the chair. Place one ankle behind the other and slowly raise your foot off the ground until you’re on the ball of your foot. Lower and repeat, making sure to work both legs.

Crunches. Lying down with your feet planted firmly on the ground, place your hands behind your head. Engaging your core, curl up until your shoulder blades come off the floor and then lower yourself back down. Be sure to keep your head in a neutral position — don’t pull your neck or tuck your chin in.

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