There are plenty of people around the world who would love to be able to exercise, but find it difficult for one reason or another. It may be that they’ve suffered an injury or have an ongoing medical condition that means high-intensity exercises are a complete no-go. After all, you don’t want to be doing yourself more harm than good! Luckily, there are plenty of low-intensity exercises that you can do from the comfort of your own home. Add these into your day, and you’ll be able to reap all of the rewards of working out – without putting too much strain on your body!
Planking is a great exercise to do if you don’t want to put too much pressure on any joints, but still want to build those abs of steel. It’s one of the easiest core exercises to do at home, and you don’t need a lot of time or any equipment to be able to do it. Lie on your front and clamp your fists, with your forearms flat on the floor. Now, tuck your toes under and push your body weight up so that you’re resting on your forearms. Make sure your elbows are pushed into your sides, by your ribs! You should be in a complete straight line, parallel to the floor, and ensuring your bottom isn’t rising up. Now, tense the muscles in your body and hold that position for as long as possible. The best thing about this exercise is that you can time yourself, seeing how long you can hold it for, and literally see how you improve as you keep practicing.
Step Up With Reverse Lunge
This is another exercise that you don’t really need any equipment for, as long as you have some steps in your home! It also works double magic on your legs, as you’ll be putting plenty of muscles into action. If you have sore knees, make sure you take it easy and only go for as long as you can. Stand with a step around one foot away from yourself, before stepping up on the left foot (keeping your right foot on the floor). Now, bring your right knee to your chest, as high as you can. Move your right leg back to the floor, before bringing the left knee back into a lunge position. Just make sure your knee doesn’t go past your toes, to keep your form correct! Now, swap legs and do it on the other side. Keep going for as many reps as you can.
If you want to work on your arms, then what about some chest presses? You can do these lying flat on your back, which is about as low-intensity as it comes! You can invest in some dumbbells for this move, but don’t worry if you don’t want to splash out. Some people use tins or bottles of food and drink; just make sure the weight is comfortable for you. When you’re flat on your back, bring your arms out to your sides holding your weights. Bend your elbows to 90 degrees with your hands toward the ceiling. Now, push the dumbbells (or tins) over your chest until they’re touching. Bring them back down, to that 90-degree angle, and repeat.
Try these low-intensity exercises out at home and see how you feel!