Winter Workouts You Can Do In Your Home
Posted 12/27/2016 by UHBlog
Do you ever find yourself not wanting to leave your house or apartment when it's cold, dark or snowy outside? With the right exercise routines, you'll be able to get your winter workout in without going outside.
“Working out at home is a good way to stay in shape in the winter,” says certified athletic trainer Erin Faulstick, ATC, PTA. “You can focus on the areas of the body most athletes tend to neglect: your core, lumbar strength and balance, all of which are important to your center of gravity.”
According to Faulstick, an added bonus is by doing these types of exercises now, you can help prevent injuries when your sport is back in season. Plus, most exercises targeting the core can be done without equipment. All that's required is your body weight.
The exercises that Faulstick recommends include:
- Yoga and pilates. “Exercises like yoga and pilates are good to do inside,” she says. “People of any age can do these and still reap the benefits. They’re low impact on the joints.”
- Wall sits. Pressing your back against a wall, lower yourself until your hips and knees are at a 90-degree angle to the floor. Be sure to pull your belly button in and press your shoulders back against the wall. This isometric exercise will strengthen your quads, hamstrings and glutes.
For variations on this exercise, use a stability ball to fire up other muscles as you sink into your squat and hold the position. Or march in place, using the supporting leg to carry your weight.
- Planks. This versatile exercise can be done on your forearms or with your arms straight and under your shoulders. When your arms and feet support your body weight, you're targeting your arms, hips, abs and glutes. For variations on this isometric exercise, try side planks where you dip your hip toward the floor to target your obliques or hold the plank on a stability ball to activate other core muscles. You can also lift one leg at a time while in the plank.
- Burpees. What athlete doesn't love burpees? According to Faulstick, burpees – or squat jumps – activate your muscles by both shortening and elongating them during the exercise. Plus, you're likely to break a sweat doing multiple sets.
“A good burpee requires concentric and eccentric muscle movements,” Faulstick says. “You'll activate the biceps and triceps, your core, quads, hamstrings and glutes.”
- Stability ball exercises. If you add any equipment to your at-home exercise routine, make sure it's a stability ball, Faulstick says. Some of the exercises she recommends trying are:
- Bridge lifts where you lay on your back and press your heels into the ball while raising your buttocks off the ground
- Stomach presses where you lay on the ball and lift the opposite leg and arm to challenge your lumbar strength
For ideas on workout routines and variations to try, Faulstick suggests looking on websites like YouTube or Pinterest.
Erin Faulstick, ATC, PTA is a certified athletic trainer and physical therapist assistant at University Hospitals Rehabilitation Services. You can request an appointment with Faulstick or any other health care provider online.