With another Carnival season gone, many may be realizing a little unwanted weight put on over the break. Unfortunately, the gym can be filled with intricate machines that require previous skill or uncomfortable gawkers, and outdoor exercise can be weather dependent and inconvenient . Luckily, getting in shape without leaving one’s room is an option. Dominic Hagedorn, university sports complex building manager, suggests five simple exercises that could not only help trim off unwanted weight, but also, can be done in the comfort of a dorm.
Lie down on the floor placing your feet on the ground with your legs bent at the knees.
Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
Supporting your weight on your toes and your forearms, place your body in a prone position with your arms bent directly below the shoulder.
Keep your body straight at all times, and hold this position as long as possible.
Assume a prone position with your body straight, supported by your extended arms and your toes, with your hands shoulder-width apart. This will be your starting position.
Start by flexing the elbows, lowering your torso to the ground. Do not allow your hips to rise or to sag.
Pause at the bottom of the motion, and then extend at the elbows to return to the starting position.
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
Extend arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.
Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels.
Losing unwanted pounds doesn’t have to be a hassle and being afraid of the gym shouldn’t be an excuse. Depending on the person, the amount of reps and rotations and adding your own personal touches can turn something dreaded into fun.
*Instructions adapted from bodybuilding.com