www.blackdoctor.org

By Tia Muhammad 

 

Preserve that body as best as you can by taking care of your health in and out of your home. In this digital age we have access to virtual trainers, free YouTube workout tutorials, and cable channels designed to keep you fit even in the comfort of your home.

Imagine if you took just 30 minutes out of each day to do a quick and easy workout that didn’t require any equipment aside from typical household goods already in your home?

Don’t think it’s possible? Check out these 8 ways to stay fit right in the comfort of your home, hotel, or airbnb!

Water Jug Lifts

So simple and easy, try water jug lifts. Start with your feet shoulder width apart. Grab a full water jug or use a full-size detergent bottle. With the jug handle in one hand, lift the jug above your head and bring it back down as you squat low.

Repeat 10 times each, for 3 sets on each arm.

Watch & Squat

Hey, I’m all about not interrupting a good TV show. So, use that time to get fit! Positioned in front of your TV, feet shoulder width apart, bring your hands together as you squat low until you are eye-level with your television.

Stay here in the squat position and count to 40. Repeat 3 times. If you feel like going the extra mile, on the next squat tap your right leg out, then in, while still squatting low 10 times, then switch lets. Repeat for 3 reps.

Couch Dips

Don’t be a couch potato; use it to your advantage and not your demise! Sitting straight up, feet on the ground, edge your bottom out the edge of the couch, then place your hands directly behind you, facing your body, near your bottom. Lift off the couch with your arms and inch your feet out to dip your body down. With your arms bent, lift your body back up as you straighten your arms.

Repeat 10 times, for 3 sets.

Jumping Jacks

Again, why interrupt a show when it’s just getting to the good part! While standing, park your body in front of the TV and jump up and down while bringing your feet and hands together, simultaneously.

Repeat 10 times, for 3 sets.

Planks

Planks aren’t so bad when you’re distracted by a good movie or series. Start by laying on the floor face down, then bring your hands to the front of your body while bending your arms flat on the floor. Lift your body up to form a straight line. Make sure to not lift your bottom up too high, as that will defeat the purpose and not engage your core.

For a more modified version, keep your knees on the floor as you lift your core up off of the ground.

Stay here for a count of 40 then repeat 3 times.

Detergent Floor Twists

You wash clothes, right? So, everyone should have a bottle of detergent laying around the house somewhere. Grab a full or semi-full bottle of detergent then sit on the floor in the upright position.

With your legs bent, grab the detergent and lower your back down so that it is parallel to the floor. Keeping your legs bent, twist your upper body from left to right while holding your detergent and your core in.

Repeat 10 times, for 3 sets.

Chair Leg Lifts

While sitting in your favorite recliner or dining room table. Sit straight up and simply lift one leg straight up and back down.

Alternate legs and repeat 10 times, for 3 sets.

Floor Balancing Double Leg Lifts

Sit on the floor upright with your legs bent and feet placed on the floor. Using your core, slightly lean back and bring your legs up to eye level.

Balance here as you count to 40, then repeat 3 times.

Not that bad huh? 30 minutes later you’ll feel healthier and satisfied!