Lost because you can’t go to the gym every day because of COVID? Missing gym equipment made to maximize your time and really pinpoint specific muscles? Instead of letting all your hard work go to waste, keep up at home with some simple exercises you can do with minimal tools right in your own living room. Some of these exercises are so efficient, they might even surprise you.

Bicycle crunches are one of the most wonderful exercises for your abdominal muscles. 

You will want a yoga mat for this exercise.

• Repeat the steps quickly and swiftly 20 times. Every 2 days, increase by 5 to make sure you are making progress. Lie on your back with your lower back firmly on the floor
• Place your hands behind your head as you would a typical crunch
• Keep your left leg out straight, holding it slightly raised off the floor
• Bring your right leg into your chest and touch your left elbow with your knee
• Now switch and touch your right elbow with your left knee while keeping your right leg elevated slightly

Tricep dips are a perfect exercise for your arms (specifically your triceps as the name suggests). 

The only thing you need for this exercise is a chair, coffee table, or any other stable surface that you can use to push yourself up. For explanation purposes, I am going to use a chair.

• Do this 20 times, increasing by 5 times every 2 to 3 days.Place your hands shoulder-width apart on the chair
• Shift your bottom forward about 3 inches so there’s a gap between your back and the chair (this gives you clearance as you dip down)
• Extend your legs out in front of you without locking your knees
• Slowly lower your body down and back up

Squats are very effective in targeting almost all of your lower body. 

You don’t need anything to do this exercise, but can use weights like in the picture above and work your arms as well.

• Start with doing 20 and progressively add in more as you get used to doing them. It is very important that you do squats correctly. They are easy to do wrong and can cause harm to your body if not done correctly. Before you try to do a squat on you own, I suggest you take a look at this video to ensure you are using the correct form. Stand facing forward with your feet shoulder-width apart or slightly wider.
• Extend your hands straight out in front of you, hold them at chest level, or place them behind your head to help keep your balance.
• Bend at your knees and hips, sticking your butt out like you would to sit in a chair. Keep your spine neutral, and do not let your lower back round.
• Squat down as low as you can, keeping your head and chest level. Press your weight back into your heels.
• Keep your body tight, and push through your heels to bring yourself back up.

The last traditional exercise I am going to mention is one of the exercises I shouldn’t really have to mention – running. 

The cardio component of running has so many health benefits, that running might be first on your exercise list. Running is also an opportune time to get out of the house, get fresh air, and get a change of scenery after being cooped up in the house.

Dance!  

My all-time favorite exercise has always been dancing. I could lose myself for hours on a dance floor. I took every dance class, and every type of dance, offered at my universities, except for ballet–I was unwilling to endure the pain of losing my toenails! While in high school, I had a great dance partner. We won the local dance contests, every weekend.  Now I dance in my dreams!  Those are my favorite dreams.

If you are exercise challenged, as I have become, throw in some Qi Cong or Tai Chi. 

There are probably thousands of videos on You Tube. There are even many videos on doing Tai Chi while sitting. There are five styles of Tai Chi. Two styles are not martial arts focused. The benefits from these forms of exercises include: Relaxation, Anti-Aging, somewhat Spiritual, Fitness, Muscle Strength, Balance, best exercise for Arthritis, improves Life Quality for people with Cancer – especially breast cancer, and Lowers Blood Pressure. Neal and I started with the 8 pieces of brocade (Qi Cong) in addition to going to the gym.

With COVID-19 and the close of our gym, I started an online program that combines two styles of Tai Chi and Qi Cong. I like to start my day with that program because my whole day is positive with my extra energy.

While I mentioned a few simple exercises, there are MANY others you can do to keep yourself from losing all the hard work you put in prior to this pandemic. The most important thing is that you are doing something. Sitting around all day every day isn’t good for anyone. Don’t forget to stretch before you do any traditional exercises to avoid unnecessary injuries. Active play with children can improve your physical fitness and your spirits. Want to play chase anyone? How about jump rope or hula-hoop? I hope you find an exercise regimen that you love.