Six Low-Cost Ways to Get Your Body Back

Take It to the Mat

• An exercise mat is inexpensive, portable and requires very little storage space. Choose one that has adequate cushioning and is easy to clean. Sporting goods store, discount retailers and online websites sell exercise mats for $20 or less. Besides yoga and Pilates, you can use a mat during a body-weight circuit. Use the mat to do a plank pose. While on your stomach, position your elbows under your shoulders, engage your abdominal muscles and curl you toes underneath you. Lift your body off the floor, keeping your weight in your armpits without sagging in the middle. Hold the position for 30 seconds to one minute. To modify, lower to your knees.

Resistance Is Not Futile

• Resistance tubing is a staple in any personal trainer's duffel bag. Lightweight and portable, resistance tubing can be stashed in a suitcase for workouts on vacation. Purchase at least three different strength levels -- light, medium and heavy -- for an effective total body workout. Anchor one end to a stable surface for single-arm exercises. With a workout buddy you can split the cost and workout and get twice the burn for half the price. Three resistance tubes should cost $25 to $45, at the time of publication. Check that the rubber is free of cracks before using it.

  To use the resistance tubing, face your partner with each one of you holding a handle in both hands. Ensure that your feet are hip-width apart with your knees slightly bent and your abdominal muscles engaged. Keeping constant tension in the tubing and straight arms, rotate opposite your partner, alternating sides for two minutes. For more intensity, add a hop between each rotation.

Get on the Ball

• Stability balls were first used in physical therapy before becoming a gym staple. Performing exercises on the unstable surface increases the recruitment of your core and challenges your balance and proprioception -- your body awareness -- for $35 to $55 at the time of publication. Purchase a ball according to your height -- a 5-foot-2-inch-tall person would use a 55-cenimeter ball. The length refers to the ball's diameter.

  To do a walking lunge with rotation, hold the ball in front of you. Step forward into a lunge, extending your arms overhead with the ball. Turn your torso toward the leg in front of you, step your legs together and bring the ball back to starting position. Repeat, alternating your legs for one to two minutes.

Suspended Animation

• Suspension trainers can be used to train in all planes of motion inside. Check the instructions on how to anchor the system on a door that opens out, not in. You can also use the trainers outside on a sturdy tree branch or playground jungle gym. Several brands available for $75 to $150 at the time of publication.
  Hold on to one handle in each hand, step back until bands are taut with your feet hip-width apart. Sit down and back into a squat. Exhale as you return to starting position lifting one knee. Repeat, alternating your knees for one to two minutes.

  To use this device, face away from the anchor point with one handle in each hand, your arms extended in front of shoulders and your feet slightly in back of you. Lean forward bringing your arms overhead, engaging your abdominal muscles. Exhale and return to starting position. Repeat for one to two minutes.

Needs More Kettlebell

• High-intensity interval training is increasingly being used in the fitness industry. Performing continuous bouts of interval training with kettlebells is a challenging and effective method of working out on your own. Purchase three kettlebells -- light, medium and heavy -- for a workout that will help you get lean, increase your flexibility and improve your cardiovascular endurance. Budget at least $80 to $125, at the time of publication, for three kettlebells.

  To do kettlebell swings, stand with your feet shoulder-width apart, holding a medium-weight kettlebell in both hands. Inhale, sit back and down into a squat. With force, exhale and quickly return to the standing position, bringing the kettlebell in front of you shoulder height with straight arms for 30 to 60 seconds. Rest for one minute, and repeat three to six times.

Work Out for Free

• Some exercises require no equipment at all -- yet are very effective. To do squats, stand with your feet shoulder-width apart and your toes straight ahead. Inhale, sit back and down -- as if there is a chair in back of you -- and exhale as you return to the start position. Repeat the exercise for 30 seconds to one minute. For more intensity, squat with your arms overhead. To do jumping jacks, begin with your feet together. Quickly jump out bringing your feet out as you lift your arms to the sides and over your head. Quickly return to starting position. Continue for 30 seconds to one minute.