Dorm life doesn’t have to be a doom. For little or no money, the single room that multitasks as a bedroom, study, kitchen and lounge can also become your own personal gym. Leave college weight gain at the door. In just a few minutes a day, you’ll see a toned, healthy, and relaxed body and mind. What better way to experience college life?
You can use your body weight for resistance to work several major muscle groups. Try these exercises that link to illustrated demonstration :
- Triceps: Dips on Chair
- Biceps: Isometric Bicep Hold with Towel or Triangle Wall Pushup
- Shoulders: Isometric Shoulder Hold with Towel or Reverse Plank
- Chest: Modified Pushups or Wall Pushups
- Abs: Plank or Chair Knee Lifts
- Lower Back: Back Extensions or Swimming
- Obliques: Crunches with Twist or Side Plank
- Hips: Hip Flexor or Hip Flexor/Extension
- Thighs: Body Weight Squats or Forward Lunges
Even though you might feel corny by yourself, you can “design” your own workout for your small place. Try a combination of any of the following low-impact moves, always trying to get both your arms and legs involved:
- Marching in place
- Stepping up and down the stairs or running the stairs in your building
- Side steps (step touch)
- Jogging in place or high knee running in place
- Grapevines sideways, forward and back
- Jumping jacks
- Kickboxing moves (front kicks, squats, side kicks, punches)
- Turn on your favorite music and just dance!
The fitness center has all the options you need to stay healthy and fit: cardio machines, fitness classes, weights, a pool, an indoor track and more. But on those busy days (or late nights) the gym might not be an option. Here’s what you CAN do with little or no money right from the comfort and convenience of your own (little) room.
*Exercise Illustration Spark People, 2013.