Fitness Program in Your Home

Hold it right there! Before you run out at and buy a membership to the gym, let me tell you this: you can get a great workout right in your own home with no barbells and no expensive gym machines! Lose the same amount of weight and get the same toned muscles as you would paying $40 a month at the gym. Here are the exercises for your in-home exercise program that will get you in shape, keep you in shape, and save you money and the hassle of going to the fitness center.

Push-Ups
Works Pectorals (Chest), Triceps, and Front Deltoids
Everyone knows how to do a push-up. Try to keep your back straight and your arms about shoulder-width apart, and make sure your back doesn't arch or sag down. Focus on your chest muscles as you slowly lower your body to the floor by bending your arms at the elbows. Lower until you are about an inch from the floor. Raise yourself slowly, then repeat.

If it's too difficult to do a push-up, put your knees on the ground. This makes you use less bodyweight. On the other hand, if doing push-ups is too easy, put your feet on a chair. This will give more of your body weight on your arms. In addition, personal trainers say that placing your hands farther apart will focus more on the outer chest, and placing them closer will focus more on inner chest. If you keep your elbows by your side during the exercise, the focus will be shifted to the triceps.

Side Laterals
Works Shoulders (Side Deltoids) and Trapezius
Side laterals can be performed either standing or sitting. Your knees need to be slightly bent so that you protect your lower back. Hold an object of weight, such as a book, can, detergent bottle, etc. in each hand. Begin with your hanging straight down by your sides. Slowly raise both arms directly up to shoulder level. Make sure your palms are facing down and elbows slightly bent. Pause and hold for a second, then lower your arms back down, and repeat.

Chins Between Chairs
Works Upper Back, Biceps, Rear Deltoids
Here's a new way to do a pull up. Place two chairs about 4 feet apart. Put a sturdy broomstick between the two chairs with it resting on the seats. Lie down on your back under the stick. Grab the stick with an over-hand grip, slightly wider than your shoulder-width. Keeping your body straight, pull yourself up to the stick. Your chest will be very close to the stick. Pause and lie back down slowly. Repeat.

Curls
Works Biceps and Forearms
This exercise is performed with cans, liter bottles, etc. and is done the same as curls at the gym with barbells. Grasp each object (weight) with an underhand grip. Begin with the objects hanging straight down at your sides. Keep your elbows at your sides and don't let them move. Curl one object straight up in front of you. Do not swing the weight up - use your muscles. Lower the weight back down and curl up the other.

Professional personal trainers call this a great movement for overall bicep development. "It is a must for basic compound development of the biceps. Keep your elbows in one place close to your sides at all times, and keep your wrists locked out straight to further isolate the biceps."

Dips
Works Triceps, Shoulders, and Chest
Place a bench, chair, or footstool behind you. Now, turn your palms around backwards and rest on the bench/chair/stool with your hands. Your feet will be stretched out in front of you, heels on the floor. Begin with your arms fully extended. Slowly bend at your elbows, keeping the rest of your body straight. 'Dip' down until your arms form a 90 degree angle. Now use your arm muscles to raise your body back up. Pause and repeat.

You can add weight to your own bodyweight for more resistance. Do this by placing a weighted object or two across your waist.

Squats
Works Legs, Hamstrings, and Butt
Stand with your feet shoulder width apart and knees slightly bent. Lower yourself by bending at your knees. Once your thighs are parallel with the ground, pause and slowly return to your starting position. Push with your feet, and do not lean forward.

"This is one of the best movements for developing overall thigh shape," say gym trainers, "especially to develop mass and strength in the front of the thigh and the quadriceps. Always keep your back flat and your head up. Also, push with the heels of your feet, this will take stress from your lower back and target the quadriceps more efficiently."

Still want to go out to the gym? I didn't think so. Do at least 4 sets of 15 reps every other day if you are a beginner. By adding your ab exercises into this home training session, you are guaranteed a wonderful full-body workout. With Thanksgiving and Christmas coming up, lots of people will be looking for ways to work off those extra holiday pounds. What better way to do that than with these home exercises! Good luck!