How to Exercise and Build Muscle During the Fall and Winter, Even If You Don't Have Time to Visit the Gym

As Fall and Winter approaches, time for recreation and the gym becomes more limited. These little-known exercises can help you stay fit and build strength no matter where you are.

Exercise #1 - Magic Pushups
I call this "magic" because it magically makes even the buffest dude's ego disappear when he tries to crank out 20.
1. Stand with your feet shoulder width apart.
2. Bend forward and place your hands on the floor in front of your so that your body forms a triangle, with the length from your head to your hands making up the longest side.
3. Slowly lower yourself down and forward at an angle so that your chest ends up where your head was, but don't touch your chest to the floor.
4. Push yourself up with your arms as you look up and inhale.
5. Return to your original position and do it again. See how many you can do!

Exercise #2 - The Wheelchair
This is one of my favorite Fall/Winterexercises. I used to live near a creek and would stand next to it while cranking out 200 of these. But it's called the wheelchair for a reason. If you do more than 50 your first try, you'll need a wheelchair for the next week. Don't be fooled by the simplicity of this one.
1. Stand with feet shoulder width apart and pick a spot directly in front of you to lock your gaze onto.
2. Stretch your arms out in front of you.
3. As you lower yourself straight down, pull your arms in toward your chest then behind your back for balance.
4. Allow your butt to almost touch the back of your feet.
5. As you lift yourself back up, swing your arms out in front of you and go again.

Exercise #3 - Leg Lifts
This is more of a breathing, stretching, and mental exercise than anything else. It will force you to control your breath and learn to relax your various muscle groups.
1. Lay flat on your back on a soft surface with your legs outstretched. It helps if you lay with you head against a wall.
2. Lift your legs up in the air, keeping them straight, and bring them as close to your head as you can.
3. Lift your butt up and try to bring your feet all the way behind your head. If you cannot, just hold your position and focus on relaxing your muscles and breathing.

Exercise #4 - Hand Stands
This one is great for building strength in your shoulders and making your arms as strong as your legs.
1. Find a wall, preferably one with an inside corner.
2. Stand facing the wall, and bend forward, placing your hands on the floor about 1-2 feet in front of the wall and a little more than shoulder width apart.
3. Kick yourself up into a handstand. If you're like I was the first time, you won't kick hard enough and you'll make it halfway. You may have to work at it a bit but you'll get it. The back of your feet should hit the wall. Let it support you, don't try to balance yourself yet.
4. Focus on holding your position for as long as you can. I take a watch and put it on the floor where I can see it, and I'll time how long I can hold a handstand. If you're a little nervous about doing this one, just remember that even if you fall, your legs are going to take most of the impact, so just try to use your feet to break the fall.

Ben Piper is a health and wellness expert and founder of Christian Financial Freedom (www.ChristianFinancialFreedom.com)