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No excuses: Exercises you can do anywhere, anytime
by Jessica |  Aug 27, 2013

The fact is, many of us just don't have the time, money or energy to go to a traditional gym and work out. Still, that's no excuse to neglect fitness altogether. In fact, there are a bevy of simple exercises you can do in the comfort of your own home or office. Since you're doing them on your own time, you can fit them in on a lunch break, while you're watching your morning news or even just sitting at your desk. No expensive membership or equipment required - just your body and an open mind.

At home
There are plenty of exercises that you can do in your living room, bedroom or really anywhere - and some of them you don't even need a ton of space for.

The plank, for example is a tried-and-true pose that can strengthen your abs, arms and legs all at once, and you don't even have to move. Position yourself on the floor like you would for a push-up, holding your body up with straight arms and palms directly under the shoulders. The name of the game is to keep your body completely still and straight, so try doing this in front of a mirror at first to make sure your backside looks like a board.

As long as you have a wall to stand at, you can get a serious glute workout. Marrone explained that all you have to do is put your back straight against the wall, slide down as if you're sitting in an imaginary chair and hold the position for 30 seconds. A 90-degree angle for your legs is ideal, and keep an eye on your toes - if you can't see them, you could be hurting your knees. While you're down there, you might as well sculpt your calves. Marrone suggested lifting your heels and standing on your tip-toes for 10 seconds at a time.

Dreaming of lean legs? Forget the fancy machines, the only weight you need is in your limbs themselves. Stand up straight and lift one leg from the knee as high as you can - try to get it at hip height. With your upper body still and straight, extend the bottom of your leg at the knee in front of you and hold for several seconds. Don't forget to flex your foot to engage all of the leg muscles, as pointing it will only work the front. Then bring your knee in and rest your foot on the ground. Repeat this exercise on each leg 10 to 15 times and if you're having trouble balancing, keep your hands on your hips.

Before you leave the house to run some errands, slip on a pair of shock-absorbing FitFlop Supertones. You'll be discreetly toning your muscles with every step. 

At your desk
Rolling out a yoga mat or an exercise ball at work may be too embarrassing if you don't have the privacy of your own office, but there are plenty of powerful moves you can do right from your desk.

One of the worst physical effects of sitting at a desk all day is a flat butt, yet all you have to do to tone it is stand up. Amanda Gratzianna, T2 trainer at Equinox fitness clubs, recommended sitting at the edge of your chair, hinging forward and standing without using your arms to propel you. Then sit back down again without using your arms, and repeat 10 times. For an extra boost to your caboose, slip on a pair of lytess orange peel leggings under your office trousers. They're woven with ingredients that can smooth out any dreaded dimples.

Are your arms waving back at you? Scoot to the edge of your chair, placing your hands behind you at the edge. With your legs on the floor at 90 degrees, bend your elbows and lower your body down, then lift yourself back up. Three sets of 10 dips are enough to tone your triceps. 

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