Pillows are good for instability and balance exercises like one leg squats, the thicker the pillow the harder it will be to balance; this is great for ankle and core stability benefits.
Basketball/football
As a replacement for medicine balls - placing a ball under both hands as you perform push-ups works your core harder than when you do them on the floor. A ball is also great to perform a straight arm plank on where you hold onto the ball and then try to keep your body steady as you balance for as long as possible – remember to maintain normal breathing patterns. The Figure of 8 pass is great too; hold the ball in front of you, pass it through your legs around one side then through and to the other side, perform a many as possible in one minute.
A towel
For stretches - while lying on the floor, loop a towel behind one ankle. Grab the towel from both ends, and bring the towel and leg towards your chest to stretch out your hamstrings.
String/Rope
Loop the rope over a solid base or through a wall hook, and then use as a suspension trainer like TRX, great for performing incline pull up exercises where you just lift your bodyweight up toward the rope, also incline reverse flyes where you pull your arms apart as you pull up to further engage your upper back musculature is also a great suspension training exercise.
Soup tins/milk cartons
Soup tins can be used for long lever arm exercises like lateral raises, squat and shoulder front raises and also to add some resistance to plyometric movements like jumping jacks and spotty dogs.
A book A small pile of books is great to create a split level base to perform your exercises from, such as squats with one leg higher on the books, or press ups again with one arm higher up on the book; this split level stance will then dominate one side of the body more than the other so be sure to perform this on both sides to achieve balance.
Bungee cords/old tights
Stretching exercises - you can either make handles in the ends or just tie a knot, leaving space to loop your hands through. Step on the cord, and hold an end in each hand, then lunge forward and push your arms overhead, alternating legs every rep; or lunge sideways and rotate your arms across your body as you do so, again alternating legs every rep.
Chair/Chair Dips
Great for the triceps, pecs and shoulders. Similar to bench dips at the gym - you simply use a chair instead. Tennis balls/scrunched up socks for grip strengthening exercises – simply squeeze a tennis ball or tightly rolled up pair of socks in each hand to strengthen your grip; aims for 10 second reps and perform 10-15 reps per hand; this is great to do whilst performing other lower body exercises at the same time.
Brooms/brushes
Can be used as barbells, great for good morning exercises, deep/low range of motion squats and lunges. Paper plates or napkins can be used for gliding lunges when places beneath feet/attached to feet.
Elastic bands
Wrap an elastic band tightly around the outside of your fingers and thumb, then try to open your hand as wide as possible and hold out wide for about 5-6 seconds, repeat this 10 times per hand to help balance out wrist strength and lessen your risk of suffering repetitive strain injuries associated with the wrist, forearm and elbow.
Stairs
Obviously running up and down your stairs is a great cardio, aim for 6 steps up, 6 down; then every other step to the 6th high and down and repeat this interval pattern as many times as possible in 2 minutes. Also for the more adventurous and quite strong persons – you could try to walk the whole way down your stairs head first on your hands and feet and then back up (backwards, feet first) if you dare.
Sofas
From your relaxed seated position lift both feet slowly until parallel to the floor, then pull your tummy muscles in as tight as possible and lower back down slowly; perform this very slow and controlled for best effect. Also, place your feet on the sofa and get into front and side plank positions to add a decline angle to these exercises, which will increase their difficulty.
Ceilings and floors
Floor to ceiling jumps – squat, lunge or even sit/lie down if you want a real hard challenge on the floor and then as fast as possible jump up and touch the ceiling with both hands (base of palms if you are tall enough); time how long it takes you to perform 15 reps.
Doors and handles
Open a door to 45 degrees, face the door holding onto both handles (both sides of the door) in both hands, then lunge forwards with your right legs while swinging the door away from you as far as possible to your right with your arms, return to upright and perform again on the other side.
|
