How to Exercise in Small Spaces
The number of people wanting to exercise is on the rise, and that’s great. What is a challenge for many of us though is finding the time or the space to do it well. Home gyms are gaining in popularity, but without space, setting one up can be tricky (but doable). Sometimes a quick workout blast is all you need, and we have just the thing for it. Presenting: our guide to exercise in small spaces.
We've selected some of our favourites to make sure that no matter where you are, with a tiny amount of floor space and maybe the odd chair, you can get a good full-body workout and really get the blood pumping, calories burning and muscles aching, in a good way.
Let’s take a look:
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First up, the plank. It is one of the most famous bodyweight exercises out there, and without even having to move, it’s the perfect exercise for small spaces. It works your core, abs, arms and just about everything in some way or another. It’s well worth the time and effort.
Sticking with your midsection, one of the most effective and efficient ab exercises out there is the bicycle crunch. On top of that, it absolutely passes the small space exercise checklist too. It's a hard-hitting exercise where all you need is floor space. Your abs will thank you for it.
Push-ups will forever be one of the best bodyweight exercises out there. As far as callisthenics go, they’re awesome. Chest shoulders and triceps are all the biggest recipients of its efforts, but if you go slow enough, your back will get a small hit too.
So moving away from the floor, we've got tricep dips. Ideally, you need something elevated like a worktop, table, bed or chair for this, but it's still easily classed as a small space exercise. Just remember not to go too low with your dips, as they're an easy way for you to develop a rotator cuff injury.
Squats. What more needs to be said about squats? Awesome, lower body, calorie-burning, muscle toning gods of exercise. Perfect your form and you're onto a winner. If you have space to stand, then you have space for squatting. Small spaces and big exercises are rare combinations, but this is definitely up there with the best of them.
Staying with lower body movements, lunges are a great way to get your fix too if you can find a little floor space. You can do them pretty much anywhere really, and they're another big leg worker; hitting some of the biggest muscles in your body. Make sure you get them spot on though.
We'll finish up our small space workout with a couple of arm exercises. This one does need a little extra work. If you can find something with a bit of weight to it, then you're good to go. Anything works from a milk bottle to a handbag. Curl what you can and make the most of it. Your back and your biceps are hard to reach without any equipment, so take what you can get if you can. More importantly, do it right!
Extensions are in the same boat as curls really. Again, they need a little weight without any space. All you need is space to raise your arms, and you’re all set for your small space workout. See what you can find.
Overall, space can be a very limiting factor, but you can still exercise in small spaces. If there's a will, then there's a way. It's not going to get you ripped, but it's definitely a great way to get your workout fix anywhere any time with no excuses. Have fun!
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.