Exercise using items at home

FOR all those who aspire to go to the gym but do not have the time or the money, there are cost-effective ways to get your desired sessions right in your home.

Gisel Harrow, personal trainer at Gymkhana, said the fitness industry is always changing and getting more innovative, and as such, there are things in the house that you can use to substitute for the machines at the gym. Even though they may not be as effective, they are better than nothing.

“It’s absolutely possible to exercise anywhere without having to commit to gym membership,” Harrow said. “Exercise can be done at home by utilising furniture such as a chair, centre table, bed or footstool.”

Chair

Squats: Stand with back towards the chair like you’re about to sit, legs shoulder-width apart. Lower your body towards the chair and then get back to a stand. Do three sets of 15-20 repetitions.

Lunges: Stand facing the back of the chair, hold on to the top, step forward one leg at a time, and lower into a 90 degree dip, keeping your knee behind your toes. Do three sets of 10-15 repetitions per leg.

Centre table

Dips for triceps: Place both hands firmly on the table with back close to the table, knees bent, and slowly lower your body below the height of the table and back to start position. Do three sets of 10 repetitions.

Elevated push-ups: Place palms on table. Position your body diagonal to the floor. Use your hands to push your body from the table. Force your body towards the table and use your hands to push your body away. Do three sets of 10 repetitions.

Bed

Abdominal: Lie on your back, knees bent, hands behind your head. Bring your upper body up off the bed and lower back to start position. Do three sets of 15 repetitions.

There are other exercises that can also be done such as step-ups, mountain climbs and single lunges.