How to Get A Great Workout Without A Gym

Published November 20, 2014

You might think it is difficult to get a good workout without a gym membership, but you don��t need all that fancy equipment to work up a sweat, lose weight or build muscle. There are many exercises that you can do in the comfort of your own home, on your block or at the local park that will put you on the fast track to physical fitness. Rather than attempt a wide array of fancy workouts, try mastering the techniques of a few fundamental exercises. Here are some simple yet powerful exercises to help get you into shape.

Push-ups
Push-ups are often performed incorrectly. Lots of people need to work on their form. Bad technique can cause problems for your lower back and shoulders. As you bring your chest down to the floor, you need to make sure that you form a straight line from your ankles to your neck. ��Don��t look forward because this might cause injury to your neck. Also, keep your elbows tucked in. When you stick your elbows out, it increases the force on your shoulder joints.

Pull-ups and chin-ups
Just because you were supposed to do these in gym class doesn��t mean you should abandon them now that you��re an adult. These exercises force you to lift your own body weight. They are among the best upper-body strength exercises out there. Your palms face you for a chin-up, which is much easier and focuses on your biceps. Your palms face away from you for a pull-up. Once you try both, you will be able to tell the difference. You can purchase a doorway pull-up bar for around $30.

Reverse crunches
Most people do sit-ups to work their abs, but these can lead to lifelong back problems and slouched shoulders. Reverse crunches are a substitute to strengthen your abs. With reverse crunches, lie on your back and flex your knees. Then raise your knees to your head. Hold your arms above your head and hold a dumbbell for a counterweight. Make sure that when bringing your legs back to the starting position, you don��t let your thighs go too far down. They should be perpendicular to the floor.

Plank
Planks will work out your core. Lie on a mat and rest on your forearms. Then push yourself off the floor and raise yourself onto your toes and elbows. You need to ensure that your back is flat — as in a proper push-up — with a straight line from your neck to your heels. Contract your abdominal muscles and hold that position for as long as you can. Then come back to the ground.

Running
Here is one activity with fantastic health benefits. It improves your sleeping patterns, mental health, cardiovascular functioning and physical appearance. When you go to a gym, you will see lots of people on the treadmills. You don��t need a membership for running, especially when the weather is nice. Go outside to explore different neighborhoods or environments while getting toned.

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