Sometimes making time to go to the gym seems impossible and we end up giving up on working out. You can still get awesome results by doing standing exercises at home. These will make you use your body’s weight and gravity to get in shape, without putting in too much effort or using special equipment.
A friend of Bright Side agreed to show us the exercises that you won’t be able to give up very easily and ones that will target your legs, belly, arms, and even your back.
The benefits of standing exercises
While you can get a great workout laying down, there are great benefits that you can get from doing exercises while standing on your feet. First, it will be more challenging because you will be working against gravity. You will have a chance to engage your body on a higher level and at the same time avoiding falling over. Also, practicing standing exercises will help you avoid neck pain, which often is a result of workouts done on the floor.
1. Reverse chop
- Position your feet hip-width apart.
- Hold a water bottle, a ball, or a weight in front of you, at chest height.
- Now lower the bottle to the side and outside of your foot, letting your knees bend naturally.
- Lift the bottle over your head on the opposite side.
- Do 10 reps on both sides and increase the speed to make it more challenging.
2. Step back jacks
- Start by placing your feet together and stand upright.
- Step back with your right leg and raise your hands.
- Go back into the starting position and repeat the steps faster.
- Make sure that every time you step, you bend your knees.
3. Leg kicks
- Stand tall and kick your left leg out and up.
- As you kick it swing the right arm down and around and back up overhead to land on your toe. It’s like you are making a circle with your arm.
- Next, lower your leg down and kick your right leg, touching it with your left arm
- Repeat 20 reps per side.
4. Ballet side extension
- Stand still on the right leg. Bend the knee slightly and place your hands on your hips.
- Lift the left leg by bending the knee and lifting the leg across the body.
- Now open the leg out on the side and make sure it’s straight.
- Repeat 15 times per leg.
5. Standing reverse fly
- Take a scarf or a band and grab it in the middle.
- Make sure to keep your back flat and torso still.
- Now open your arms wide and don’t bend your elbows.
- Go back to the starting position and repeat.
6. Forward leg swings
- Stand with your feet hip-width apart.
- Stand on one leg still and swing the other leg forward and then backward. Do it in a single movement.
- Switch sides and repeat.
- Do 10-20 reps per side.
7. Standing stabilization
- Stand with your feet hip-width apart and with both hands hold a ball, water bottle, or a dumbbell in front of your chest.
- Keep your arms straight, your shoulders pressed, rotate only the upper body to the right, and then return to the center.
- Do 10 reps per side.
8. Standing side crunch
- Stand with your feet just a few inches wider than hip-distance apart.
- Grab a water bottle or dumbbell in your hands and place your arms in the position of a goalpost.
- Now engage the core and bring your left elbow to your left thigh. Bend at the waist to perform a side crunch.
- When you get back to the starting position, make sure that you keep your shoulders and arms in the same place.
- Do 1 minute on each side.
Do you prefer standing or laying exercises? Do you know of any different standing exercises? Do you like to exercise at home or at the gym?