We all know that pageant girls lead very busy lives, and sometimes it is difficult to get everything you need to get done in one day. One of the toughest things to fit into your crazy schedule is getting in a good workout. Whether you are struggling to make it to the gym or you lack the equipment to work out at home, there are many challenges you can face while trying to work on your fitness.
To make things easier, I worked with Jon Cerf, the founder of Core Progression Elite Personal Training to get the 10 best exercises you can do literally anywhere. The exercises do not require weights or equipment, just your body weight. That means you can do them at home, in a hotel, in an airport and anywhere else you can think of so, no excuses to miss a workout! Check out these 10 anywhere and everywhere exercises!
Squats are an easy exercise to work out almost every muscle group in your body. Not only do squats involve your legs, in order to perform a squat in the proper form, you will also need to use your hips, core, shoulders and back.
Before you get started squatting, you need to ensure you have proper form. Start with your feet shoulder width apart (slightly wider than your hips) with your toes pointed slightly outward. Pick a spot on the wall in front of you to look at while doing your squats. Keep your back in a neutral position, not rounded or over-arched. As you bend at the knees and hips, your knees should not go past your toes and your feet should stay firmly planted on the ground.
2. Calf raises
Calf raises work out precisely what you think they would: your calves! They do have the added benefit of strengthening your ankles, which will help stabilize you when walking in heels as well. The calf raise is a really easy exercise to master. Find a step to get maximum impact from this exercise. Stand on the edge of the step so that your heels hang off the step. Engage your abdominal muscles and stand tall throughout the exercise. Raise your heels up a few inches so that you are on your tiptoes and hold for a moment. Lower your heels past the edge of the step. Make sure you have something sturdy to rest your hands on while doing this exercise.
3. Triceps dips
Triceps dips are a great way to work your chest and arm muscles in a relatively simple exercise. While these dips are usually done on a bench in the gym, a sturdy chair could be all you need to get started. You want to place your hands behind you on the sturdy surface with your fingers facing forward. You can place your feet out in front of you on the ground or on an equal height surface. Raise your body up until your arms are straight and then lower yourself so that your arms are at a 90-degree angle.
Pushups are one of the simplest workouts that engage most of your upper body. When done correctly, pushups exercise your chest, shoulders, triceps, abdominals and back.
The key to doing this exercise correctly is to keep your body aligned. Start with your feet shoulder-width apart, your back flat (not dropping or raising your hips) and your head in line with your spine. Place your hands out to your side about 45 degrees from your body. Try to lower your body down until you are almost touching the ground. Push back up using your arms and without locking out your elbows. Make sure to keep your core muscles engaged throughout the motion.
5. Hamstring bridges
Hamstring bridges have been called one of the best workouts to tone and tighten your upper legs and butt. The best part is, the exercise is really simple to master and easy to do anywhere. Start by laying on your back with your knees bent and your feet flat on the floor. Keep your arms at your sides with your palms facing the floor. Slowly lift your hips towards the ceiling until your knees, hips and shoulders are aligned. Engage your glutes and your core muscles to avoid strain on your back. Hold this position for a few seconds and slowly lower your hips down again.
6. Sumo squats
This is a variation of the basic bodyweight squats for a little added challenge. If you are looking to up your squat game, look no further. Instead of starting with your legs shoulder-width apart, move your feet out to be more than shoulder-width apart with your toes turned out at a 45-degree angle. Just like the regular squat, bend your knees and push your hips back, being careful not to let your knees go past your toes. Make sure to keep your core engaged and your feet firmly planted on the ground throughout the full motion.
7. Leg raises
Leg raises are an amazing way to strengthen your core and lower back muscles. If you are in a gym, you can do hanging leg raises using an overhead bar, however, lying leg raises can engage all the same muscles.
Start on the floor with your legs straight out, your hands under your glutes with your palms facing the floor and your back flat against the floor. Raise your legs so that your body is a right angle and hold that position for a few seconds. Lower your legs slowly back to the start. Be careful to keep your lower back flat on the floor to work your core muscles and avoid back strain.
8. Single-leg pistol squats
This exercise can be a little trickier to master, but with all the muscle groups it works out, it is worth trying! This one-legged squat is another variation to everyone’s favorite standard squat. Start by lifting one leg in front of you while keeping your head, neck, spine and hips in line. Lower into a squat and extend your free leg out in front of you. Hold your position for a few seconds and slowly come back up to a standing position. This exercise takes strength, flexibility and stability.
Lunges are another easy to master exercise that works out your glutes, hamstrings, quadriceps and core (upper legs and abs). As long as your form is good, you will be feeling the burn in no time. Start with your feet hip-width apart and take a step forward with one leg. Keep your core engaged and your back straight while you lower your front and back legs to form 90-degree angles. Come back to a standing position and step forward to repeat with your other leg in front.
10. Superman raises
This last exercise really engages your lower back muscles and is super simple to master.
Start by lying face down on the floor with your arms fully stretched out in front of you. Raise your arms, chest and legs off of the floor and hold the position for a few seconds. Slowly lower your arms and legs back down.
Now that you have these 10 exercises that you can do anytime and anywhere, you are all set to keep working on your fitness while keeping up with your schedule!
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