DIY Exercises

Between work, chores, errands and social events, it can be difficult to find time to exercise regularly. Do-it-yourself exercises can help you fit this important task into your schedule because you can do them anywhere -- at home, on the road, outside or even at work. With body-weight and isometric exercises, simple props and a little creativity, you can create your own DIY workout.

  1. Home

    • Body-weight exercises are easy to do at home because you don’t need any props and you need very little space. Some of the most effective body-weight exercises that target all muscle groups at once are pushups, planks, mountain climbers, burpees, inchworms and dynamic bridges. To strengthen your lower body, do lunges, squats and wall sits. Try arm circles, bent-over rows and reverse flies to work your upper body. For an extra challenge, add a resistance band to your routine. Resistance bands are beneficial, as they work in a full range-of-motion. Get creative and use existing props such as chairs and towels. A chair works for stepups, inverted pushups or dips. Use a towel for isometric exercises like a triceps arm extension, shoulder raise or lat pull down.

    On the Road

    • If you are traveling and in a confined space, like an airplane or a car, try isometric exercises. Isometric exercises are contractions of a muscle or group of muscles where the muscle length doesn’t change and the joint doesn’t move. This technique helps to build strength and tone your muscles. Take turns contracting and releasing your glutes, legs, arms and abs. Other exercise options while seated include heel or toe lifts, which target your calf and shin muscles. You can help alleviate stiffness by doing shoulder shrugs, stretching your neck from side to side and rolling your ankles and wrists.

    Outdoor

    • Combine family and friend time with some outdoor exercise. Not only will you fulfill a social commitment but you’ll get some fresh air and vitamin D. And, according to a study published by the Peninsula College of Medicine and Dentistry, exercising outdoors is associated with improved mental health, greater enjoyment and satisfaction with exercise. Participants who exercised outdoors were more likely to repeat the activity at a later date, according to the study. So, get outside for a walk, run or bike. If you find yourself near a bench, try some dips, stepups, modified pushups and V-ups to provide a well-rounded workout.

    Work

    • Sometimes life is so hectic, the only time you can exercise is during the day at work. Try sitting on a stability ball at your desk for a core workout. While seated, do front leg or arm lifts. Or, take a three-minute break for arm circles and triceps kickbacks or press your hands together in front of your chest for an isometric exercise. Don’t worry about looking strange; you will likely inspire people with your DIY exercise efforts.