No weight machines, No problem

Whew it has been a long couple of weeks. I really don't know where the time goes. And if your life is anything like mine, it just seems to get busier and crazier. I have recently taken on a new client who I met one day while out running errands. She and I started up a conversation while in the check out line and she was saying how tough it was to get to the gym every day because it takes preparation, drive time, etc. and it wastes so much time. So I talked with her about the benefits of working out at home using her own body weight and a few dumbbells. I think that she, like most people, think that you have to use the machines with big weights to get into shape....that is false! Unless you are looking to be a big body builder, then the gym is where you need to be. Otherwise all you have to do is lift your body weight to get into shape.

If the recent Olympic coverage this summer has inspired you to get in shape, deciding which infomercial fitness equipment will buy you Dara Torres’ six-pack abs or Nastia Liukin’s shapely legs is easy: The answer is “none.”

Ok, that hurt....perhaps a reminder that Olympians are rare specimens of physical perfection, genetics and talent helps ease the pain of this harsh reality check.

Still, many people overestimate the power of fancy fitness gym equipment, not realizing that using one’s own body weight is an excellent way to gain strength, flexibility and a more shapely physique. It doesn’t cost you a dime and can be done anywhere and at any time.

I will show you some highly effective exercises using merely body weight. I am currently putting together recommendations for equipment-free exercise DVDs from reputable fitness professionals. So keep an eye open for those. But in the meantime, these four exercises are all you need to get into shape.

*Squats

Squats rank high on my favorite exercise list for two reasons: Almost everyone can do a squat and variations are plenty. If you’ve never done a squat, you may want to practice by sitting down in a chair and standing back up.

The correct way to start a squat is to stand erect with a neutral spine and feet shoulder-width apart. Slowly lower your body with the hips moving back as if you’re sitting in a chair and maintain the weight directly over the heels or mid-foot. Lower to about 90 degrees of knee flexion or when your thighs are almost parallel to the ground, pause, and slowly return to the starting position. Squats will work your glutes, hamstrings and quadriceps, a sure way to strengthen and tone the butt and legs.

For variation, shift your body from side to side as you’re performing the squat or lift one knee up at the end of the squat to achieve a one-legged balance. To raise the level of difficulty, add a small towel, which is rolled up tightly and held length-wise in front of the body in an open chest position. Raising your arms above your head without losing the tension in the towel adds even more difficulty while engaging the upper body in the workout. Another variation would be to hold dumbbells, one in each hand. Start with 5 lb. dumbbells and once you become stronger, increase the weight.

*Lunges

Adding some front, back, side, diagonal and walking lunges to the squats will give you a complete lower-body workout.

For the front lunge, assume the same starting position as with the squat. Take a long step forward, landing on the ball of the foot and lower the rear knee to just short of touching the ground. Lower the front knee to about 90 degrees of knee flexion, pause, and return to the starting position. Repeat with the other leg. Always keep your front knee in line with your foot and ankle, chest lifted over the top of the hips, while looking straight head with the neck in a neutral position.

For a more challenging workout, perform a side lunge while holding a towel in both hands in front of the thighs; then step out into a lunge while reaching the end of the towel past the lunging leg. Push up from the side lunge into a side lift and balance as the arms circle toward the stationary leg to finish overhead.

*Push-Ups

Push-ups will help you develop your chest, shoulders, and upper arms.

Begin on the floor with the hands slightly wider than shoulder-width apart. Place your toes (for more advanced exercisers) or knees (for beginners) on the floor, keeping the back straight and torso supported by engaging the abdominals throughout the exercise. Press your body upward without locking the elbows, pause, and then lower until the elbows are at about a 90-degree angle. If this is too difficult, start by pushing up against a wall and then work your way to the floor.

*Abdominal Curl

If you want a firm tummy, abdominal curls will help you get there: Lie on your back with one knee bent keeping the foot flat on the floor while the other leg is extended. Cross your arms over the chest or place them, unclasped, behind the head with elbows out to the side maintaining a neutral spine. Then engage your abs by raising the shoulders and upper back off the floor toward the pelvis, and then return to the starting position. A good way to check for correct position is to picture yourself with an orange tucked between the chin and neck while curling up and down. And, don’t forget to breathe throughout the exercise movement.

"Strength does not come from physical capacity. It comes from an indomitable will."
Mohandas Gandhi