Do you often find yourself saying you need to exercise and keep fit, but you don’t have time to go to gyms in Nairobi? Do you want to be able to work out at home without the trouble of the gym? Here are some exercises you can do.
This is an exercise that tones the mid section and helps to build strength within the torso. Lie on a carpeted surface, in order to be comfortable. Bend your knees so as to have feet flat on the surface and cross arms on your chest.
This is one of the best routines for gyms in nairobi. Start by lifting your shoulders with your abdominal muscles, pause when you feel the pressure in your torso get too tight and do not get you back completely off the floor to avoid strain.
Exhale as you contract your ab muscles with every upward movement. Inhale and relax as you go downward. Do 3 sets of 10 crunches each
Walking Lunges: popular in many gyms in Nairobi
if you can’t afford gyms in nairobi,for those of us interested in toning our leg and thigh muscles, this is the exercise for you. Stand with feet hip-length apart. Take one large step forwards and bend knee at 90 degrees.
Ensure knees are over ankles and shoulders are lined with hips. Take another step with the other leg; repeat this motion until you feel fatigue. Do 3sets of 10 lunges with each leg.
This is an exercise that combines upper and lower body work out with abdominal muscle toning making it very popular in gyms in Nairobi. They also help build up strength. Get down into a press up position.
Bend elbows in 90 degrees and rest body weight on forearms. Ensure your body is in a straight line, with shoulders and ankles lined together.
Suck in your torso into your spine and hold this position for 15-30 seconds, depending on how intense you want the work out.
Push-ups are on of the oldest exercises. Get down on your front, lay arms straight out and shoulder width apart, holding your body in a plank position, ensures core area is tight. Lower yourself until elbows are at a 45 degree angle and your chest at most two inches from the ground surface.
Push yourself up until arms lock. Repeat motion again for set time depending on intensity of work out.
If you want to tone your oblique and core muscles without going to gyms in Nairobi, the Russian twist is one of the easiest and fastest ways to tone your body in 15 minutes while still working up a sweat.
Additionally, they also strengthen back muscles. Sit on the floor, knees bent and feet flat.
Hold a dumbbell (hold hands together if you have no dumbbell) in front of your chest keeping your spine long and core tight. Lift your feet a few inches of the floor and lean back slightly.
Begin twisting upper body slowly to the left while bringing the dumbbell to your left hip. Return to the centre, twist to the right while bringing the dumbbell to the right hip to finish one rotation.
Repeat this for 2 sets of 15 each as a beginner level work out.
This is a great way of getting into Mombasa holiday shape. Starting from a standing position, drop into a squat position with your hands on the ground in front of your feet. Kick your feet behind you while having your arms extended to put you in a raised plank pose. To add extra difficulty, you may throw in a press up. And repeat this cycle for 3sets of 5 burpees each.
It is fairly easy and can even be done early in the morning before you leave for work instead of going to gyms in Nairobi. Stand with a dumbbell in each of your hands, curl your arms with the weights until they are at shoulder level while keeping your elbows still ensuring only your lower arm moves.
Once at the top, squeeze your biceps and lower the weights slowly. Repeat 2 sets of 10 curls each for a beginner level.