What Gym? 7 Quick and Easy Exercises You Can Do Anywhere

Wanna know the key to sticking to an exercise plan? It’s simple: choose fast but effective exercises that you can do anytime and anywhere.

One of the biggest reasons so many people fail to reach their fitness goals is inconsistency. We get all gung-ho about an exercise class, video, or workout machine and the second life gets in the way, we stop going to the class, let the PX90 video fall to the back of the DVD pile on the shelf, and start using the workout machine as a drying rack for our delicates. Yes, life can be hectic, which is why choosing exercises that don’t take up a lot of time and can be done anywhere can help you continue to work out even when you’re busy.

Give these 7 quick and easy exercises a go while on the go. Only takes a few minutes!

1. Wall Sit

Walls are easy to come by, so why not use them to work various muscles? Stand back to the wall and slowly slide your back down, bending your knees until your thighs are parallel with the floor. Keep your back straight and knees above your ankles and hold for as long as you can.

2. Wall Push-Ups

This is a great way to work your arms and shoulders anyplace and much easier to recover from than being walked in on while doing them down on the floor! Stand at arm’s length from the wall with your hands flat against the wall at shoulder height. Press your body towards the wall slowly and then slowly push back until your arms are straight again. Do as many as you can.

3. Double Calf Raises

With your feet hip-width apart. Move your weight to the balls of your feet (not your “tippy-toes”) and raise your heels slowly off the ground while keeping your abdominal muscles tight. Hold for a few seconds then slowly lower your heels to the floor and start again.

4. Arm Circles

Standing with feet hip-width apart; extend your arms straight out to your sides until they’re at shoulder height. Keep muscles stiff for added resistance and your palms facing out and thumbs pointed up. Make small circle motions with your arms, completing 20 circles and repeat another 20 times circling in the opposite direction.

5. Standing Sit

Stand with feet shoulder-width apart and inhale as you slowly bend your knees and lower your butt to chair level while keeping your back straight and raising your arms in front to shoulder level for balance. Hold for a couple of seconds and then slowly exhale and return to the starting position.

6. Stomach Vacuum

While standing or sitting, keep your back straight and pull your navel in towards your spine as if trying to make them touch, all while breathing normally and resisting the urge to hold your breath. Hold for as long as you can and let go. Repeat as often as you want. This super-easy, but tried and true bodybuilder favourite, can be done while you’re walking too.

7. Kegels

It doesn’t just have to be about the arms, abs, and thighs! Kegels can be performed anywhere and they go a long way in helping to keep your pelvic wall strong and healthy to avoid everything from bladder and bowel control issues to prolapse. While sitting, standing, or lying down, simply tense the same muscles you would to hold in your pee and hold for a few seconds, then release and start again.

Aug 19, 2014