Positive Life NSW

Working out at home and making the most of expensive gym visits

Can you tell me three basic exercises I could do at home?

To get you started, I will go one better and give you four exercises you can do at home, with photos. You will then be able to add other exercises from Talkabout or other sources.

The first exercise is for the lower body and works the bum, quads, hamstrings and calves.

Step-ups
Start by setting up a step that is at least five centimetres, and up to sixty centimetres, high. The stronger you feel, and the better your knees work, the higher you can make the step. Increase the height of the step gradually as you build up strength and fitness. You can also wear a back pack with something in it to make you heavier as you get stronger.

Now that you have set up the step, stand in front of it. Step up onto the step with your left foot, bring your right foot up onto the step so you are standing on the step, then step down with your left foot then bring your right foot down onto the floor beside your left foot. You have now completed one step-up. Start your workout by doing one minute of these, leading with your left foot then swap to your right foot for another minute.

Let’s move on to the second exercise which works your chest, shoulders and triceps.

Side push-ups
As you get stronger, increase the depth of the push-up by lowering your body closer to the floor and putting more of your weight on the back arm.

Start this one sitting on the floor, lean to the left and place your left hand slightly back and about thirty centimetres from your left shoulder. Now put your right hand in front of you, about thirty centimetres in front of your chest. Bend and straighten your left arm. You have now completed one push-up. Complete six to ten push-ups with your left arm, then swap to the other side and repeat.

The third exercise works the back and biceps:

One arm rows
As you get stronger increase the weight by placing heavier items in your green shopping bag. Start with something like a two kilo bag of flour or sugar.

Start this one by leaning on a table or back of the lounge with your right forearm. Lean forward with a flat back and grab the bag with your left hand. Raise and lower the bag by pulling your elbow back past your back. You have now completed one row. Bend and straighten your left arm six to ten times then swap to the other side and repeat.

And now on to the fourth exercise which works the core stability muscles, the abdominals and lower back.

Dead bugs
As you get stronger, lower your legs down closer to the floor to make the exercise harder.
Start this one by lying on your back on the floor. Place your hands under your lower back, palms down on the floor, lift your legs in the air and push your legs back and forward like a dead fly. Bend and straighten each leg. This counts as one dead bug. As you do this movement use your deeper stomach muscles to keep your lower back pushed firmly against your hands. Finish off your workout by doing one to two minutes of this exercise.

The second question is:

I find it hard to afford to go to gym. What would you advise I do?

Workout at home with exercises from previous Talkabout issues, as well as this one, and add some aerobic exercise that you like, such as going for a cycle, swim, run or walk. Then buy a ten-visit gym pass for around $140 that you could use once a week for ten weeks, or for an intensive change of pace two hard gym sessions each week for five weeks.

You could join in with a few friends, and hire a personal trainer to come to your home to set up a home circuit that you could do together. Then get them back every month or so to check on progress and change things around. Each person could bring a new piece of exercise gear to the session each month. These could be things like an exercise ball, dumbbells, kick board for the pool, water bottles that can be used as dumbbells, short handled green shopping bags that work like weights or a new walk or fitness trail that you can try.

Another cheaper option is if you have a friend who lives in an apartment complex with a gym, hire a trainer to come there and show you what to do and then get them back every now and then to check you are doing things correctly and give you new ideas.

Do you have any fitness questions for Ingrid? Email them to: editor@positivelife.org.au