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7 Exercises You Can Do Without a Gym

7 Exercises You Can Do Without a Gym

Gym memberships have steadily increased over the last decade in the United States, reaching a total of 55 million members in 2015. In the same year, obesity rates declined in 31 states while increasing in only four. But with more than 275 million adults in the country, a personal trainer has to wonder how everyone else is exercising.

According to the Centers for Disease Control and Prevention, 49% of adults 18 years or older meet the Physical Activity Guidelines for aerobic physical activity. If you’re someone who wants to increase that statistic without investing in a gym membership, try implementing these eight exercises into a healthy at-home routine.

1. Chest: Push-ups

Although a push-up targets and strengthens your chest area the most, it’s a full body workout that works many muscles throughout your body. There’s a reason people in the military live, breath, and dream about the almighty push-up. If you need help with tracking your counts, check out the array of push-up apps available in your smartphone’s app store.

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Recommended routine: Perform as many as you can once per day.

2. Back: Supermans

You might not look like Superman – or Woman – today, but that doesn’t mean you can’t look like him – or her – tomorrow by adding this exercise into your weekly routine. Simply lie on your stomach and simultaneously raise your arms, legs and chest off the floor. Hold this contraction for three seconds while squeezing your lower back.

Recommended routine: Perform three sets of 10 twice per week. Increase count accordingly.

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3. Biceps: Curls With Condiments

Although push-ups also work your biceps, the best way to target this muscle and strengthen it is to perform bicep curls. While people at the gym usually use a dumbbell to perform a bicep curl, you can use anything around your home that creates enough tension in your arm to make the movement challenging. Anything from condiment containers to two-liter soda bottles works well, depending on your strength and stamina.

Recommended routine: Perform three sets of 10 twice per week for each arm and add weight.

4. Triceps: Dips

Now that you’ve worked your biceps out, it’s time to take care of those triceps. To perform a dip, turn your back to a secure object like a chair or a bed. Remember, the object should be high enough so you can lower your body to produce strain on your triceps. Then, place your hands shoulder-width apart on the secured object and slide your butt off of it with both legs extended out. Straighten your arms and slowly bend your elbows to lower your body until your elbows reach a 90-degree angle. Keep your back close to the object, and return to the start position.

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Recommended routine: Perform three sets of 10 twice per week. Increase count accordingly.

5. Shoulders: Arm Circles

This one might look easy, but if you’ve worked your biceps and triceps out hard, it’ll feel more difficult than it looks. Simply stand tall, raise your arms at shoulder level and stretch both out to each side. With each arm, make 10 circular motions to the front and 10 to the back for a total of 20 arm circles per set.

Recommended routine: Perform three sets of 20 twice per week. Increase count accordingly.

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6. Core: Bicycle

Sit-ups work well; the bicycle works better. To perform this core-strengthening exercise, put yourself in the sit-up position. Instead of moving your entire torso upward, move your right elbow toward your left knee and your left elbow toward your right knee while moving your legs back and forth as if riding a bicycle. When performing the bicycle, there shouldn’t be any breaks in motion as with a traditional sit-up.

Recommended routine: Perform the bicycle for as long as you can for three sets.

7. Legs: Running, Body Squats, and Calve Raises

Running, body squats, and calve raises are the easiest ways – meaning you don’t need the gym to perform any of these exercises – to ensure your legs either get into or stay in shape. Before starting a new running routine, consult a physician or personal trainer to ensure you pace yourself into progress and not injury.

Recommended routine: Perform squats and raises in three sets of 10 twice per week. Increase count accordingly.

Do you know of any more exercises you can perform without a gym membership? Leave a comment below.

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Jesse Boskoff

Co-Founder and COO at Status Labs

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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