It’s happened to everyone at some point this spring. You’re stuck at work, staring out at the sunny day that awaits you as soon as the clock hits 5pm. But as quitting time nears, rainclouds roll into town and damper your hopes for burgers on the barbeque or an outdoor workout.
While you might be able to throw the burgers on the stovetop, many people forgo their workouts when the weather turns nasty. Those without gym memberships or home-exercise equipment rely on their ability to get outdoors to stay fit during the summer months, but that can be difficult to do if Mother Nature has other plans. In order to keep you healthy during the rainy season, we compiled a list of five exercises you can do to strengthen your legs and ankles from the comfort of your home.
- Wall squats – This easy exercise requires you to find a stable wall in your house. Place your back against the wall and maneuver yourself into a sitting position as if you were seated on an invisible chair. Try to keep your thighs parallel to the ground and perpendicular with your lower legs. Hold this position for 60-90 seconds. This exercise provides a great workout for your quadriceps.
- Bridges – This exercise will help build your glute muscles. Start by lying on your back with your knees bent and your feet flat on the floor. Lift your back off the floor and create a straight line between your hips, lower torso and knees, leaving your shoulder blades on the ground. Hold this position for 30 seconds, take a 10-second break, and repeat.
- Calf raises – This exercise, also known as a “calf blast”, strengthens the muscles in your lower leg. Calf raises are usually done on a step, but you can do them on any elevated surface that won’t move. Begin by standing on the step with your heels hanging off the back so they are lower than your toes. Lift yourself as high as you can onto your toes so you heels are above the rest of your feet. Hold this position for 10 seconds, and then slowly lower yourself back down. If you want to challenge yourself, try using one leg at a time. Do this exercises 10 times, or five times for each foot.
- One-Legged Squats – One-legged squats are similar to wall squats because they target your hamstrings, quads and glutes. Put your left leg forward and position the toes on your right foot on the floor, roughly a stride behind you. Bend your left leg until your knee makes a 90-degree angle. Return to your original position and repeat, then switch legs and do the exercise with your right leg in front.
- High Knees – The high knees exercise is a simple exercise that will get your heart pumping, but it will also work your thighs and tone your midsection. To start, position your hands in front of your body above where your thigh would be if your raised it up. Simulate a running motion where you pick you legs up so your thighs elevate and touch your hands. Try to get your thighs parallel to the ground when you pick them up. Do 100 high knees for a good burn.
Do this workout 2-3x for maximum effect. So the next time Mother Nature throws you a curveball and tries to wash out your workout, just put on your exercise attire and head for the nearest wall to begin a great workout.
Related source: HowStuffWorks.com