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Winter weather is coming upon us so you may be thinking of taking your work out regime indoors. If the gym membership is a little out of the budget, (or if like me you just loathe gym) consider setting up your own gym at home! Not leaving the house is extremely appealing these days so I found some tips from weight watchers on how to do some very simple exercises at home and you only need a few house hold items to set up your very own gym! There is no specific skill level necessary for these exercises so you can start them right away.
For each exercise, complete 10 to 15 repetitions.
* Wall Slides: Stand with your back against the wall. Make sure your feet are 12 to 18 inches from the wall. Slide down, keeping your back against the wall until your thighs are parallel to the ground. Hold that position for two seconds — and then slide back to starting position. Work up to 10-12 repetitions. Repeat. Target muscles: glutes and quadriceps.
* Step-Ups: Turn a milk crate upside down, making sure it's stable. Step up onto the crate with your right foot and then bring up your left foot. Then, bring down your right foot and then left. Repeat exercise, starting with the left foot up, following the same pattern. Work up to 25 on each side. Target muscles: glutes and quadriceps.
* Bicep Curls: Fill an empty milk carton partway with water or sand. (Plastic containers with handles are best for gripping.) Holding onto the container with palm facing front, bend right arm toward chest. Repeat with left arm. Work up to 10-12 repetitions on each side. Gradually increase intensity by adding more water or sand. Target muscles: biceps and forearms.
* Side Lateral Lifts: Create weights as above in biceps curls (or use soup or tomato cans); hold one in each hand. Place hands at either side of body while standing with feet shoulder-width apart. Raise both arms until they are parallel to the floor. Pause for two counts and then lower to starting position. Repeat. Target muscles: deltoids (muscles that cover shoulder joint).
* Chair Dips: Sit on the edge of a chair, placing your hands on either side of your buttocks and holding onto the chair's edge. Place feet flat on the ground, about shoulder-width apart. While supporting your weight in your palms, slowly lower your body off the chair until your elbows point backward and your butt comes close to the floor. Slowly push yourself back into the starting position. Repeat. Work up to 10-12 repetitions. Target muscles: triceps.
* Ab Curls: Lie on your back with one knee bent and the other leg fully extended. Keep your chin tucked into your chest throughout the movement. Raise your shoulder blades off the ground about six inches and hold the position for five seconds. Lower your shoulders to just before they're touching the floor. Repeat. Change sides. Work up to 20 repetitions on each side. Target muscles group: abdominal.
For each exercise, complete 10 to 15 repetitions.
* Wall Slides: Stand with your back against the wall. Make sure your feet are 12 to 18 inches from the wall. Slide down, keeping your back against the wall until your thighs are parallel to the ground. Hold that position for two seconds — and then slide back to starting position. Work up to 10-12 repetitions. Repeat. Target muscles: glutes and quadriceps.
* Step-Ups: Turn a milk crate upside down, making sure it's stable. Step up onto the crate with your right foot and then bring up your left foot. Then, bring down your right foot and then left. Repeat exercise, starting with the left foot up, following the same pattern. Work up to 25 on each side. Target muscles: glutes and quadriceps.
* Bicep Curls: Fill an empty milk carton partway with water or sand. (Plastic containers with handles are best for gripping.) Holding onto the container with palm facing front, bend right arm toward chest. Repeat with left arm. Work up to 10-12 repetitions on each side. Gradually increase intensity by adding more water or sand. Target muscles: biceps and forearms.
* Side Lateral Lifts: Create weights as above in biceps curls (or use soup or tomato cans); hold one in each hand. Place hands at either side of body while standing with feet shoulder-width apart. Raise both arms until they are parallel to the floor. Pause for two counts and then lower to starting position. Repeat. Target muscles: deltoids (muscles that cover shoulder joint).
* Chair Dips: Sit on the edge of a chair, placing your hands on either side of your buttocks and holding onto the chair's edge. Place feet flat on the ground, about shoulder-width apart. While supporting your weight in your palms, slowly lower your body off the chair until your elbows point backward and your butt comes close to the floor. Slowly push yourself back into the starting position. Repeat. Work up to 10-12 repetitions. Target muscles: triceps.
* Ab Curls: Lie on your back with one knee bent and the other leg fully extended. Keep your chin tucked into your chest throughout the movement. Raise your shoulder blades off the ground about six inches and hold the position for five seconds. Lower your shoulders to just before they're touching the floor. Repeat. Change sides. Work up to 20 repetitions on each side. Target muscles group: abdominal.
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