Izaac’s top 5 exercises you can do with no equipment

Christmas has come around again. 

It is the time of year where we might over indulge on christmas food or we use this time for a little bit of rest and relaxation and sometimes we may forget to move or do some exercise. 

Exercise is something that can be hard to commit to while in relaxation mode but it is very important to continue while you are on holiday. As we have said before exercise is a vital part in your wellbeing and keeping up your exercise routine will help you to relax and recharge ready for the new year! 

Although keeping up a similar exercise routine is the best way to go, it may not be possible depending on your holiday plans. If you are away from home and can't continue what you have been doing throughout the year, I will provide you with my top 5 exercises that can be done without any equipment and can be done from anywhere. 

Bird dog  

The bird dog is a great exercise for hip, shoulder and core stability. It is easy to perform, can be performed in a variety of settings and has some variations that might make it a bit more simple for you to start with. 

To perform:

• Get in a 4 point kneeling position with your back looking like a table top. 
• In a slow and controlled movement raise your arm and your opposite leg to be parallel with the floor, maintaining the same spinal position as you had at the start. (a common saying is “imagine a tray full of wine classes on your back and you cant let them tip”)
• Hold for 3 seconds
• Return slowly and controlled back down to the starting position.
• Repeat on the other side. 
• Repeat 2-3 sets of 6-8 repetitions on each side.
• If this is too difficult, start with just your arm or just your leg. 

The video below will demonstrate

​Push ups 

The push is an easy to perform and well known exercise that can be also done with many variations. The push up is great for general upper body strength and has some element of core stability as well. 

To perform: 

• Assume the push up position, either on your feet or knees. Maintaining a straight line from your ankles to the top of your head.
• Slowly let your chest lower towards the ground maintaining that straight line from your ankles to the top of your head. 
• Push the ground away from you to return to the starting position. Again maintaining that straight line from your ankles to the top of your head. 
• Repeat for 2-3 sets of as many repetitions as you feel comfortable doing. 
• If on your knees is too difficult try an incline push up, this means starting with your hands higher off the ground which may be on a bench, table or even on the wall. The Higher your hands are the easier the push up will be. 

The video below will demonstrate.

​Squats 

Again, the squat is a very common and well known exercise and believe it or not we do some form of a squat throughout each and every day. An excellent exercise for lower body strength and a fundamental movement. 

To perform:

• Stand with your feet hip width apart
• Push your hips back and bend your knees as though you are going to sit in a chair. Maintain a strong upright  posture with your torso. Squatting as far as you feel comfortable. 
• Push the ground away and return to the starting position. 
• Repeat 2-3 sets of 8-15 repetitions
• If this is too difficult, place a chair behind you and sit down and stand up. 

The video below will demonstrate.

​Deadbugs 

The deadbug is a great exercise for core strength and can be done anywhere there is free space on the ground or in a bed. It is a similar exercise to the bird dog, just upside down!

To perform: 

• Lie on your back on the ground and raise your legs into a 90/90 position and your arms out in front of you pointing towards the sky. ( act like a dead bug does)
• In a slow and controlled movement extend one leg and the opposite arm. Do not let your lower back arch off the ground, keep your back as flat as possible. 
• Hold for 3 seconds
• Return back to the starting position.
• Repeat on the other side 
• Repeat for 2-3 sets of 6-8 repetitions on each side. 
• If this is too difficult, start with just your arms or just your legs.

The video below will demonstrate.

​Lunges 

Another great exercise for lower limb strength and something that can be done again with no equipment 

To perform:

• Start with feet together then take a decent step forward
• Take your back knee and hips straight towards the ground as far as comfortable for you then return to the starting position. 
• Repeat on the other side. 
• Repeat 2-3 sets of 10-15 repetitions on each side. 
• The lower your lunge the more difficult you will find it.  

The video below will demonstrate.

​Bonus Exercise - Walking 

Walking is the simplest form of exercise, done with no equipment, can be done anywhere, and really can be done anytime. Walking has multiple benefits for your psychological and physical well being and can be tailored to your ability by changing time, distance and/or pace or intensity of your walking. 

I recommend trying to walk every day for at least 30 mins throughout the holiday period and beyond.

Well there you go, 5 easy to perform exercises that will help you maintain some strength throughout the holiday period and beyond!

Remember if you need specific advice contact the clinic in the new year and we can start your exercise journey the right way! 

Merry Christmas & Happy New Year!

Izaac Boylan 
Accredited Exercise Physiologist