Living in a small space should not keep you from working out! Here are the best workouts you can do in a small area.
A lot of people have been working from home since the pandemic began. While it is definitely a flexible working plan, it has challenges. One of the most notable is the need for exercise within a small space. But a small apartment is no excuse not to exercise.
Some people are even giving up pricey gym memberships to work out at home– and they are getting fit doing so! Interested? Well, you can get started with this article.
The information below provides guidance and ideas for exercising in a small space. You can take charge of your fitness routine all within four walls.
Powerful Workouts For Small Spaces
Wall Squats
The best thing about working out within four walls is having four walls! Any of the walls surrounding you can assist with wall squats to tone your thighs, glutes, and abs.
Rest your back against the wall, then slide down until you line up at a 90-degree angle with your hips, knees, and ankles. Hold the position for as long as possible before resting. You can repeat this 10 to 15 times during the workout.
Yoga
You do not need a lot of space to perform yoga moves. In addition, you don’t need a yoga mat– just use what you have! Most people don’t realize that yoga is a good calorie burner.
Completing yoga moves increases your heart rate, engages large muscle groups, and can help stretch your back.
Just put a rug down and follow a simple yoga routine for 30 to 45 minutes. And if you don’t know where to start, read on a little further to find quality places to find yoga instructions.
Ab Crunches
Are you looking for ways to increase core strength while getting more defined abs within your space?
Consider doing ab crunches at home. The abdominal crunch is a great exercise that increases core strength and tones abs without demanding a lot of space.
A strong core helps to improve posture while reducing the risk of back injuries later in life.
Lie on your back, bend your legs, and stabilize your lower body. Cross your hands to opposite shoulders or place them gently behind your ears. Then, lift your head and shoulder blades, exhaling as you rise.
Return to the starting point while inhaling. Repeat this 10 to 15 times per rep, and complete 4 reps.
Wall Push-Ups
Wall pushups are a great way to get your blood pumping within a small space. It is also a great exercise for people who can’t do push-ups. Experts recommend starting with wall pushups if you want to advance to normal pushups.
Stand at an arm’s-length distance from a wall. Place the palms of your hands on the wall, slightly wider than shoulder width. Then, you can bend your elbows to lower your chest toward the wall.
Go as close as you can to the wall without touching it. Keep your feet planted on the ground without bending your knees. Then straighten your arms to return to starting position. Do 4 to 5 reps of 10 to 15 pushups.
Jumping Rope
You can jump rope right in your home if you have high enough ceilings. Admittedly, you must move a couch or stool out of the way to get more space. But it is definitely something you can do with an inexpensive jump rope.
Let the rope length rest at chest level before you start skipping. You can alternate your routine with short and fast intervals to remain interested. Skipping rope for 40 to 45 minutes daily can improve balance, target major muscles, and work up a sweat.
Jumping Jacks
It may have been a decade or more since you did jumping jacks, but you won’t regret adding them to your routine. And since they don’t require much space, you can do them in the comfort of your home.
Jumping jacks build leg strength, improve cardiovascular fitness, and can reduce stress and tension.
Start in a standing position, with arms at your sides and feet together. Then jump with your feet apart, bringing your arms together at the top of your head. Jump once more to return to the starting position. Repeat this 10 to 15 times per rep, doing as many reps as possible.
Walkouts
Walkouts are a great body exercise that targets the shoulders, hamstrings, chest, glutes, triceps and core. They get the blood flowing, stretch out your body and can even help relieve back pain with targeted stretching.
Start with your feet flat on the floor, then bend and stretch your hands down close to your feet. You will feel the hammies stretching in this position. Next, walk your hands away from your legs while keeping your knees straight. Keep going until you are in a high plank position.
Walk your hands back towards your feet to return to the starting position. Avoid arching your back by keeping the glutes tight. In addition, ensure that your feet are flat on the floor when you walk back.
Tips For Working Out In Small Spaces
- Social Media is your instructor! Looking for an instructor to help you with yoga and other exercise routines? YouTube is a great resource to help you start or improve your routine. In addition, some fitness creators post videos on platforms such as TikTok that can help you create a good workout routine.
- Music keeps you in the zone. Working out is great because it gives you time to get lost in thoughts as you tone the body. But this can get discouraging after a few days. So, use music to get you pumped up and motivated.
- Form over speed. Maintaining good form should be your priority. Doing exercises fast without good form risks injury and will not have the effects you want. Therefore, you would rather go slow with good form.
- Consistency is key. And finally, ensure that you are consistent for good results. You can hop back on your routine even if you skip a few days. Soon enough, it will be easier to keep going as often as recommended.
Small Space Is All You Need!
And there you have it. You can perform great exercises in your bedroom or living area with affordability. Just follow these tips, and you will be on your way to a fitter and healthier lifestyle.
