Fitness tips: 5 outdoor exercises to tone your body

  • AFP
  • Updated: Aug 28, 2015 18:05 IST
If you don't have the time or money to join a gym, find the nearest park or garden and get started.

Don’t have the time or money to join a gym? That’s okay, because exercising outdoors is the new fad. Fitness coach Thétis Guimbioko has come up with five easy exercises you can do using what’s around you.

On the ground

Squats can strengthen your thighs and buttocks. Start in a standing position, with ­shoulders broad and your back straight, feet at waist width and toes aiming ­slightly towards the outside. With your body weight on your heels, bend your knees and lower your body, making sure your knees do not pass your toes, until your legs form a 90 degree angle. Do five sets of 10 reps with a 30 second rest in between.

On a chair

This exercise is normally done standing up, but starting in a seated position is an alternative for beginners. While sitting in a chair, the goal is to work the oblique abdominal muscles. Place your hands behind your head and keep your knees at a 90 degree angle. Rotate your upper body to the left and then return to the middle before rotating to the right. Continue these rotations at a comfortable rhythm for you, for three to five minutes. Inhale on one side and exhale on the other. This is an ideal exercise to tone up the waist.

On a bench

Holding a bench, which should be placed behind you, lower your body until you touch the bench and then push yourself back up. There’s no better way to strengthen the muscles on the back of your arm. Do five sets of 20 reps with a 30 second break in between.

Read: Can exercise lower excessive sleepiness? Yes, say scientists

Against a fence

If you find push-ups difficult, this exercise using a fence is a great alternative. Lean into the fence at a 45 degree angle, in basic push-up position. Make sure your hands are holding the fence at shoulder height, and then lower yourself until your chest touches it. Exhale on the way down and then inhale as you push yourself back up. Take care to keep your body straight throughout. Do five sets of 20 reps with a 30 second rest in between. It is ­perfect for ­working ­shoulders and arms.

In a stairwell

Quick bursts up a set of stairs will burn calories and tone your buttocks, thighs and calves. Find a staircase that’s not too long, and race up and then turn around and come back down. Do five sets of five with a break in between sets that lasts as long as the ­activity itself.

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