No equipment at home exercises for 50+

In Toronto this winter we have had something like 33 extreme cold weather alerts and February will be the coldest February for more than 100 years. It is easy to lose motivation to exercise especially if you prefer to exercise outside and don’t like going to gyms.

If you need a bit of motivation and have a busy schedule that does not allow for regular appointments consider Spirit 50 (www.spirit50.com) on-line personal training for 50+. Here are a few exercises that can be done with no equipment at home.

1. Walking lunge: If you have knee issues do this beside a wall and stop if you feel knee pain. Take a big enough step forward that your front knee lines up above your ankle. Try 15 lunges.

Walking lunge

Walking lunge

If you have knee issues do this beside a wall and stop if you feel knee pain.

Take a big enough step forward that your front knee lines up above your ankle.

Try 15 lunges.


Bridge

Bridge

This is a great lower back stretch. Relax your buttocks muscles and use your hamstrings (the back top of your legs) to lift your bum off the floor.

Try 10 bridges.


Plank

Plank

Strengthens abdominal muscles. Relax your neck and keep your back straight.

Hold for 15 seconds and work up to a 30-45 second hold.


Bird/Dog

Bird/Dog

Great safe balance exercise that also works the muscles that support your spine.

Do 10 bird/dogs on either side.


Figure Four

Figure Four

If you suffer from lower back pain, sciatica or sit often you should do this stretch everyday.

Hold it for 30 seconds.


If you are interested in a customized Spirit 50 program designed by an expert in 50+ fitness consider on-line personal training www.spirit50.com.

If you live in the Greater Toronto Area and would like a personal trainer to visit you at home check out www.vintagefitness.ca

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 

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