10 Ways to Get in Shape in the New Year
Have you made a New Year’s resolution to lose weight? Don’t be discouraged by the cold temperatures outside, you can still get a great workout in at home. Here are our top 10 favorite exercises you can do at home throughout the winter months without having to brave the cold.
1. Push-Ups: A staple of any basic workout, push-ups are a great total body move as they help increase strength in your upper body, abdominals and lower back muscles. How To: Begin with hands slightly wider than the width of your shoulders, legs straight back and knees off the ground. Drop your hips and bend your elbows slightly lower, maintaining a straight and flat back. Lower your body as much as you can without breaking the straight line of your body, then press back up with your arms.
2. Tricep Dips: To build muscle in your arms, try these simple tricep dips anywhere so long as you have a sturdy chair. This move will target the back of your arms, the hard to reach triceps. How To: Sit on the edge of the chair or bench with your hands next to the hips. Slide off the edge and bend your elbows to 90 degrees. Keeping your back close to the chair, then push back up into the chair.
3. Jumping Jacks: A classic exercise among fitness enthusiasts, elementary school physical education and the military, jumping jacks provide an excellent cardio workout and can be done anywhere. How To: Spread your feet as you jump and raise your arms at the same time, then return to the starting position. Repeat for as many reps or sets of reps as possible.
4. Standing Hip Extension: This is a great way to feel the burn and work your glute and leg muscles and can be done without weights. How To: Stand with your feet at hip width, holding the back of a sturdy chair for balance. Extend one of your legs behind you, flexing the foot, and turning toes out slightly, lifting the leg until it’s almost at the same height as your hip. Lower the leg back down, then repeat and switch legs after approximately 12 reps. NOTE: Do not lean over the chair as you lift your leg, focus on keeping your body upright and abs tight.
5. Wall Sits: This exercise helps strengthen all kinds of muscles, including hamstrings, glutes, thighs, and quads. How To: Stand up straight with your back against a wall. Lower your body down until your thighs are parallel to the floor. Hold this position for as long as you can, then get back up and repeat.
6. Step-Ups: Working out your glutes, quads, hips, hamstrings, and more, step-ups are another exercise that are easy to do at home. How To: Place your foot on a stair or sturdy platform, then step up with one leg and step down with the other. Switch sides and repeat — if you want to amp up the workout, add a small weight in each hand.
7. Jumping Lunges: Jumping Lunges are a two-for-one exercise, helping tone thighs and burn cardio at the same time. How To: Start by stepping forward with one foot around three to four feet in front of the other, and drop down in a lunge. Then jump hard straight up, with the back foot switching positions as your feet hit the ground.
8. Oblique Crunches: While a little more challenging than normal crunches, oblique crunches strengthen and tone abdominal muscles. How To: Lie on your back with knees bent, then cross the left ankle over the opposite knee. Place your right hand behind your head, then lift your right shoulder toward the left knee. Remember to switch sides for an even number of repetitions.
9. Squats: Another classic exercise move, squats are great for quads, glutes, thighs, and hamstrings. How To: Stand with your feet shoulder-distance and lower your hips as though you are sitting in a chair. Bend your knees with thighs parallel to the floor, then stand back up and repeat. Make sure your knees don’t go past your toes, and keep your chest up while looking straight ahead.
10. Jogging in Place: As far as light cardio goes, jogging in place is a great way to exercise indoors. You can even watch TV while you do it! Just have on a good pair of shoes or some kind of mat to help eliminate stress on your feet and knees.
Share your fitness tips with us on Facebook or Twitter — and schedule an appointment with us if want more personalized advice on how to get in shape in 2016!