23 Views

Exercises to Do at Home

So you haven’t got the time or inclination to go to the gym. Or your membership fee’s crept up and you’re wondering if you wouldn’t rather spend that cash on grass-fed steaks. Or you go to the gym plenty, but you’d like to fit in extra sessions at home. What’s a man to do?

“Working out from home shouldn’t be looked at any differently from working out in a gym, except for the obvious benefit of not having to waste precious time travelling to a place in order to work out,” says Adam Wakefield, a personal trainer specialising in home workouts. “Queuing to use equipment is also non-existent, of course.”

Also, you get to choose the soundtrack, the decoration and who else gets a membership. It’s a system with no drawbacks – as long as you’ve got a plan in place to make sure you’re getting results. And here’s the good news: we’ve done that part for you.

RECOMMENDED: Home Workouts

Upgrade your abs

Abs training is one area where at-home training can offer a lot of advantages – you don’t really need weight to make it effective, you can lie on the floor without worrying about being trampled, and short, regular workouts are the way forward. “To start with, I’d suggest adopting the ‘brace’ position every time you do any movement – squats, press-ups or lunges, for instance,” says trainer, Men’s Fitness cover model and Body In 8 creator Callum Melly.

“Keep your core tight and glutes braced. That alone will improve your core strength without any extra work.” When you’re ready for the next step, focus on “anti-extension” moves. These involve resisting extension in your core rather than flexing your trunk, and they’ll safeguard your lower back.

The anti-extension workout

This core circuit, created by Melly, targets your upper and lower abdominals as well as your obliques. Do it three times a week, either at the end of a session or as a mini-workout on its own. Do each move for 30 seconds, extending this to 45 or 60 as you get stronger, rest for two minutes, and repeat twice.

1 Walking plank

Start in a press-up position, then put one forearm on the ground at a time to “walk” into a plank. Return to the start, and alternate sides with each rep.

2 Bird dog

From the plank, move onto your hands and knees. Raise one arm straight ahead and the opposite leg straight out behind you. Pause for a couple of seconds, then lower under control. Repeat on the other side.

3 Dead bug

Roll over onto your back, with your legs and knees bent at 90°, and your arms vertical. Lower one arm and the opposite leg towards the floor. Pause and repeat on the other side.

4 Pulse up

Still lying on your back, bring your hands to the floor by your sides and raise your legs, keeping them straight, until they’re at 90° to the floor. Pulse upward by bringing your hips slightly off the floor, pause, then lower.

NEXT: Burn Fat at Home

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Latest Posts

Solo surf travel: How to plan a Solo Surf Trip
Uncategorized
962 shares5,050 views
Uncategorized
962 shares5,050 views

Solo surf travel: How to plan a Solo Surf Trip

SPFadmin - October 20, 2017

Planet Earth is a big place, and as over 70% of it is ocean with around 620,000km of coastline, there are a lot of places to go surfing.…

Ten Exercises To Make You A Faster Runner
Uncategorized
56 views
Uncategorized
56 views

Ten Exercises To Make You A Faster Runner

SPFadmin - October 19, 2017

There are very few people who would say no to running a little faster. No matter what your favourite distance is, and how relaxed your approach to…

The Best Abs Exercises On Pull-Up Bars Or Rings
Uncategorized
43 views
Uncategorized
43 views

The Best Abs Exercises On Pull-Up Bars Or Rings

SPFadmin - October 19, 2017

Doing hundreds of crunches doesn’t result in a rock-hard six-pack, just as doing hundreds of light dumbbell curls doesn’t develop bulging biceps. To develop abs that are…

10-Minute Bodyweight Abs Finisher
Uncategorized
34 views
Uncategorized
34 views

10-Minute Bodyweight Abs Finisher

SPFadmin - October 19, 2017

If you want to sculpt a lean and hard six-pack try this nine-move bodyweight abs circuit, designed exclusively for Men’s Fitness by Gilles Souteyrand. “This circuit is…

Healthy Eating Made Simple
Uncategorized
50 views
Uncategorized
50 views

Healthy Eating Made Simple

SPFadmin - October 19, 2017

“A new type of thinking is essential if mankind is to survive and move toward higher levels,” Albert Einstein once said. And while he probably (OK, definitely)…

The Dead Bug Exercise
Bodyweight exercises
68 views
Bodyweight exercises
68 views

The Dead Bug Exercise

SPFadmin - October 18, 2017

If you’ve ever seen a beetle desperately trying to right itself after ending up on its back, you’ll have some idea of the challenge of the dead…

How To Do Lunges: Build Lower Body Power And Balance
Bodyweight exercises
46 views
Bodyweight exercises
46 views

How To Do Lunges: Build Lower Body Power And Balance

SPFadmin - October 18, 2017

Had Neil Armstrong spent a little more time down the NASA gym doing lunges he might well have been able to take more than a small step…

Take the Veg Pledge and Try a Meat-Free Week
Nutrition
61 views
Nutrition
61 views

Take the Veg Pledge and Try a Meat-Free Week

SPFadmin - October 18, 2017

Whilst it’s a universal truth that a bacon sandwich is the most delicious thing on earth, it’s also true that processed meats don’t do great things to…

The 20 Best Fat-Burning Foods
Nutrition
55 views
Nutrition
55 views

The 20 Best Fat-Burning Foods

SPFadmin - October 18, 2017

Here’s the reality: it doesn’t matter how hard you train in the gym if you don’t put the same time, effort and focus into what you do…

Does Cutting Wheat Really Help You Lose Weight?
Nutrition
44 views
Nutrition
44 views

Does Cutting Wheat Really Help You Lose Weight?

SPFadmin - October 16, 2017

Nutritionist Drew Price tries different diets to, ahem, sort the wheat from the chaff. Find out if following the Wheat Belly diet, created by cardiologist William Davis, can…