12 Weightless Workouts You Can Try This Christmas

 

A woman stretching.

A few days ago I discussed 9 fun family exercise ideas you could try this Christmas. However, sometimes it is just too cold or too icy to go outside. In fact sometimes you just don’t fancy the cold and would prefer to stay inside.

If that happens don’t worry – you can still fit in some exercise. Whilst a gym and open spaces certainly give you more options when it comes to exercise, they are not essential. Today I am going to be proving that point by listing 12 weightless workouts you can perform within the comfort of your own home. You don’t need any equipment for these workouts – just you and your bodyweight.

1) BRIDGE

The bridge is a great stretch for your lower back. It can improve posture and help to relieve lower back pain associated with poor posture and sitting on a chair for too long. To perform the bridge watch the video and follow the instructions below.

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Instructions: /> – Lie flat on your back with your legs and arms outstretched. /> – Bend your arms and legs so that your hands and feet are flat on the floor. /> – Push up with your arms and legs and arch your back. /> – Hold for 30 seconds.

2) BOX SPLITS

The box splits are a stretch most guys probably think are reserved for girls. However, there are plenty of advantages of doing box splits for guys as well. They increase your range of motion, reduce your chances of injury when playing sports and much more. To perform box splits watch the video and follow the instructions below. If you are struggling use the cushion trick in the video:

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Instructions: /> – Stand with your legs as wide as they can go without becoming uncomfortable or causing you to lose your balance. /> – Place your hands on the floor. /> – Slowly widen your legs even further. This will feel slightly uncomfortable as you are pushing your legs past their normal range of motion. However, if it starts to feel painful stop immediately. /> – Hold for 30 seconds.

3) HAMSTRING STRETCH

The hamstring stretch is another great way to improve your functional flexibility for sports. It also helps with day to day things such as putting on your shoes and socks (it’s much easier to do this when you can touch your toes without bending your legs). To perform the hamstring stretch watch the video and follow the instructions below:

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Instructions: /> – Sit with your legs straight out in front of you. /> – Try to touch your toes with your hands whilst keeping your legs straight. /> – If you cannot do this, touch as far down your legs as possible whilst keeping them straight. /> – If you can do this, try to touch your head to your knees whilst keeping your legs straight. /> – Hold for 30 seconds.

4) SHOULDER STRETCH

The shoulder stretch improves the flexibility of your chest and shoulders. To perform the shoulder stretch watch the video and follow the instructions below:

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Instructions: /> – Whilst standing place one arm horizontally across your chest. /> – Hook this arm with your other arm and pull it towards your chest. /> – Hold for 30 seconds. /> – Repeat with your second arm.

5) TRICEP STRETCH

The tricep stretch is a great stretch for both your upper back and your triceps. To perform the tricep stretch watch the video (exercise 1a) and follow the instructions below:

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Instructions: /> – Whilst standing place one arm behind your head and bend your elbow so that your hand is touching your upper back. /> – Push down on your elbow with your other arm. /> – This will feel slightly uncomfortable as you are pushing your tricep and shoulder past their normal range of motion. However, if it starts to feel painful stop immediately. /> – Hold for 30 seconds. /> – Repeat with your second arm.

6) GOMUKHASANA ARMS

This strange sounding stretch is one of the best I have ever come across. It improves the flexibility of your arms, shoulders and upper back. To perform gomukhasana arms watch the video and follow the instructions below. If you are struggling use a belt, strap or towel as shown in the video:

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Instructions: /> – Whilst standing place one arm behind your head and bend your elbow so that your hand is touching your upper back. /> – Place your other arm behind your lower back and bend your elbow so that your hand is also touching your upper back. /> – Try to touch your hands together. /> – Hold for 30 seconds. /> – Repeat with your arms the other way around.

7) PRESS UPS

Press ups are an old but effective weightless workout that can strengthen your chest and triceps. To perform press ups watch the video and follow the instructions below:

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Instructions: /> – Lie flat on your stomach, place your hands parallel to your chest and straighten your legs out behind you. /> – Raise your body off the floor and support your weight with your feet and hands. /> – Keep your body straight and slowly bend your elbows until your nose touches the floor. /> – Slowly extend your arms and raise your body back to the starting position. /> – Repeat for as many repetitions as possible and try increase your reps each time you do press ups.

8) CHIN UPS

Chin ups are another old but very useful way to strengthen your biceps and upper back. To perform a chin up you will need a chin up bar. Once you have the chin up bar watch the video and follow the instructions below:

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Instructions: /> – Grab the chin up bar with your palms facing towards you. /> – Bend your knees so that your feet are off the ground and hang from the chin up bar. /> – Slowly bend your elbows and arms and raise your chin above the bar. /> – Slowly extend your elbows and arms and lower yourself down to the starting position. /> – Repeat for as many repetitions as possible and try to increase your reps each time you do chin ups.

9) DIPS

Dips are a great weightless workout for your triceps. Simply grab a chair and you are good to go. To perform dips watch the video and follow the instructions below. If you want to really up the intensity use 2 chairs as shown at the end of the video:

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Instructions: /> – Sit on the floor with a chair behind you and your legs out straight in front of you. /> – Place your hands on the chair with your palms facing down. /> – Extend your arms and your legs so that your bum and legs are raised off the ground. /> – Slowly bend your elbows and lower your body whilst still keeping your bum and legs off the ground. /> – Straighten your elbows and raise your body back to the starting position. /> – Repeat for as many repetitions as possible and try to increase your reps each time you do dips.

10) HAND STAND SHOULDER PRESS

This one is probably the most difficult exercise on the list but it is well worth it as it gives your shoulders a brilliant workout. To perform the hand stand shoulder press watch the video and follow the instructions below:

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Instructions: /> – Perform a hand stand against a wall with your back against the wall. /> – Get as close to the wall as possible and try to keep your back and legs straight. /> – Bend your elbows and lower your body until just before your head touches the floor. /> – Extend your arms and raise your body back to the starting position. /> -Repeat for as many repetitions as possible and try to increase your reps each time you do hand stand shoulder presses.

11) SQUATS

Squatting is usually a resistance exercise but if you increase the reps it still gives your legs a perfectly good weightless workout. To perform squats watch the video and follow the instructions below. If you are struggling use the chair trick from the video to get started:

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Instructions: /> – Stand up straight with your arms out in front of you and your feet parallel to your shoulders. /> – Slowly bend your legs whilst keeping your upper body straight until your knees and bum are parallel. /> – Slowly extend your legs and return to the starting position. /> – Repeat for as many repetitions as possible and try to increase your reps each time you do squats.

12) PLANKS

Planks are a very underrated abdominal exercise. To perform planks watch the video and follow the instructions below:

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Instructions: /> – Lie flat on your stomach, bend your elbows and place your forearms beside your chest. /> – Raise your body off the floor and support your weight with your feet and forearms. /> – Keep your body straight and hold for as long as possible. Try to increase the time you hold this for each time you do planks.

SUMMARY

If you are not a fan of cold weather then I hope these weightless workouts have helped give you an exercise plan you can use. If you do each of these 12 exercises on a daily basis you will be able to improve your strength and flexibility over the festive period without ever leaving your house.

Now I want to hear from you guys. Do you prefer working out from home or do you brave the outdoors? Do you have any additional weightless workouts that you would like to suggest? Let me know by leaving a comment.



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