Consumers Digest

Suggest specific non-equipment exercises?

I'm a young teenager, and I'm not overweight, but would like to increase my fitness and reduce some overall body fat. Currently I try to get some physical activity in every day, and when I can't I use our treadmill (10 minutes running on incline, 5 minutes jogging without incline and 30 minutes walking on incline). At school I play netball and basketball 2-3 times a week, but I'd still like to know if there are any strengthening exercises I can do at home by myself that will increase my fitness and strengthen my core. I know a few yoga moves, and sometimes do push-ups and jumping jacks, but is there anything (not too hardcore) that I could do? Oh, and by 'some physical activity every day' I mean I go swimming at the beach or roller-skating with friends. Is there anything else that I can do with friends that's fun? Like what I suggested above.

Public Comments

1. Join a Pilates class or dvd. Pilates are great.
2. You could try '6 inches'. Which is a very good core workout. Just lay on your back and put your hands by your sides. Point your toes, keep feet together, lift them six inches off the ground. Hold it as long as possible. You can also try to hold the 'plank': lay face down on your toes and elbows, keep your body as straight as possible for as long as possible. Do both these holding workouts for multiple sets every other day and you should have a better core, and be able to hold a lot longer than regular people. Also try variations of squats. Nothing fancy at first, just cross your arms in front and squat down. Then, you can do single legged squats and jumping squats. It's okay to do squats without extra weight, just do more reps. You might be able to try Burpees, which I consider on the hardcore side, but it's lots of fun. It's push-up, jump into squatted position, do a squat jump and touch the ceiling, squat down and kick legs out to push-up position to complete one rep. These exercises I consider to be the top home workouts you can do, generally everyday without hassles. It's good that you realize the importance of a fit core. When you got in better shape, you can try fartleks on the threadmill, which is sprint, jog/walk, sprint, jog/walk, sessions. Also called HIIT (High intensity interval training). It's better than a regular job because it helps build muscle, not breaking it down. And it potentially can burn more fat than a regular run. If your friends are in shape you can challenge them to a burpee competition... most reps/minute or most reps without stopping. Trust me it's hard, but fun, to look at, at least. Good Luck!