The best exercises to do at home when you can’t make it to the gym

The best exercises to do at home when you can’t make it to the gym

9 January 2018

On the days that you just can’t find the strength to make it to the gym or to Prestige boot camp, why not try some of these at-home exercises instead.

 

  1. Press-ups

 

How to

Lie down and get into a press-up position, making sure your hands are placed shoulder-width apart. Your back should be flat and in a straight line from your head to your heels. Then, lower your entire body until your chest is only an inch from the ground before pulling up and fully extending your arms.

 

Benefits

The humble press-up is great for strengthening your arms and shoulder joints and is good preparation for tougher gym exercises like the incline bench press.

 

  1. Plank

 

How to

Start in a press-up position, this time resting on your forearms rather than your hands. Again, make sure your back is straight and tense your glutes and abs. Hold this position for as long as possible, without dropping your hips.

 

Benefits

This exercise works every inch of your core, helping you to get a flat stomach and a defined six-pack.

 

  1. Dumbbell floor press

 

How to

Take one dumbbell in each hand and lie down on the floor. Bend your elbows and hold each weight above you then press up and straighten your arms before you lower slowly back into the starting position.

 

Benefits

This is an exercise that restricts your movement, helping you to build a bigger chest. This is a low-risk exercise and a good one to practice before you start benching properly in the gym.

 

  1. Lateral raise

 

How to

Hold a light dumbbell in each hand and slowly lift them to the side until they reach shoulder height. Pause and then lower you’re the dumbbells to your sides as slowly as you can. Avoid swinging the weight, as this is considered cheating.

 

Benefits

This will develop your shoulders as it isolates your medial deltoid, the middle of your three shoulder muscles. Keep up the good work, and you’ll soon see that V-shape at the back of your shoulders.

 

  1. Dumbbell squat

 

How to

Hold a dumbbell in each hand and have your legs shoulder-width apart. Making sure you keep your head up and your back straight, sit back into the squat until the dumbbells are about an inch from the floor. The trick is to keep your knees over your toes and your chest out, without arching your back. Then, straighten your legs and return to the starting position.

 

Benefits

Squats are an all-around exercise for building overall strength. A lighter dumbbell will allow you to focus on your technique before you increase the weight. After that, you can advance to barbell squats in the gym.

 

  1. Farmer’s Walk

 

How to

Grab your trusty dumbbells again and hold them at your sides. This time you should choose dumbbells that are a little heavier. Standing up tall with your shoulders back and walk forward as quickly as you can, using small steps.

 

Benefits

This is an exercise that doesn’t require a lot of technique, but it still benefits your shoulder stabilisers, upper traps and front deltoids. It also helps you with your grip, which will ultimately benefit other lifts. Here at Prestige boot camp we will assist you in hitting your fitness goals.