Simple At-Home Workouts for Apartment Dwellers

Warm Up Before You Work Out

Give yourself a few minutes for light stretches and warm-up exercises to get your muscles ready for a more intense workout and lower your risk for injuries.

Here are some easy exercises to start your routine:

• Run in place for 60 seconds.
• Do a set of 30 jumping jacks.
• Complete a set of 20 arm circles.
• Put your hands on your hips and rotate your pelvis 20 times.
• Swing your legs forward, backward and to the side 10 times in each direction.

Strengthening Your Core

Sit-ups: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and tighten your abs to lift yourself to a seated position. Aim for 20 reps.

Crunches: This is a modified sit-up with your feet in the air. Place your hands behind your head and keep your elbows wide as you crunch inward toward your knees to target deep into abdominal muscles. Start with three sets of 20 crunches.

Bicycle crunches: Put your hands behind your head and bend your knees at a 90-degree angle. Pump your legs like you’re pedaling a bicycle for one minute. For an extra challenge, cross each elbow to the opposite knee as you move your legs.

Planks: Balance all your weight on your forearms and toes while keeping your back and legs straight. Hold that position for one minute and then longer as you get stronger.

Arm Exercises

Push-ups: Place your hands under your chest about shoulder-width apart and balance your weight on your toes or knees. Keep your elbows close to your body as you lower yourself as close to the ground as possible. Shoot for 20 reps. You may need to do fewer if you’re a beginner.

Chair dips: This exercise is great for your triceps. Find a sturdy chair or bench and place your hands on the edge, bearing all your weight on your palms, and extend your legs in front of you. Lower your body until your elbows are bent at 90 degrees, and raise yourself again. Complete two sets of 10 reps.

Shoulder presses: You can use light hand weights, cans of soup, jugs of water, or another household item for this exercise. Raise your arms to the side with your elbows bent upward at 90 degrees. Extend your arms into the air, then lower to shoulder height. Do 10 to 20 reps.

Lower Body Techniques

Bridges: Lie on your back with your knees bent, feet flat and hands at your sides. Engage your core muscles and fully extend your hips into the air, squeezing your glutes at the top. You can lift one leg during your movement to increase the difficulty. Try 20 reps.

Squats: Stand with your feet shoulder-width apart and your arms at your sides. Squat down like you’re sitting in a chair, bending your knees to 90 degrees as you simultaneously raise your arms in front of you. Make sure your knees don’t extend over your toes. Complete two sets of 10 reps.

Lunges: This exercise can be completed in a stationary position or with a walking movement. Take a big step forward and sink into the landing leg, swinging your opposite arm in front of you for balance. If you’re stationary, push off that leg and return to standing, alternating your other leg into the lunge position. Do 10 reps on each leg.

Calf raises: Raise yourself onto your toes and back down 20 times. Place your hands on a wall if you need support.

Get Creative with Cardio

Try to get 10 to 20 minutes of cardio four or five times each week. High knees and jumping jacks are easy ways to get cardio indoors, or you can go outside and use a jump rope for 60-second intervals. You can also run sets of stairs around your apartment complex for a greater challenge.

Going for a jog will get you out of your apartment and is a good way to explore your neighborhood. Go at your own pace and increase your distance over time.

Ardent Communities has onsite fitness centers at each of our complexes for residents to use at their convenience. Connect with us online to learn more about our amenities.