We all know that exercising makes us feel better. Very little is required to give our muscles a good workout. Here are our eight favourite exercises, none of which require any equipment or weights. Perfect for travelling or when at the summer cottage, or even when simply spending time at home. Voilá – feel the burn!
ARMS & LEGS
Bulgarian split squat (legs)
The Bulgarian split squat. Photo: Nicolas Tourrenc
Keep the leg straight, to prevent the knee from protruding in front of your toes. Push your body down as far as you can, and then push up until your knees are straight. Keep your body still throughout the exercise. Move only your leg.
Narrow push-ups on a table (back of arms)
Narrow push-ups on a table. Photo: Nicolas Tourrenc
Keep the space between your arms narrow and make sure your elbows point backwards. Lower your body until your chest touches the table and push up. Keep your toes on the ground and your stomach muscles tight throughout the exercise.
Dips on a chair (back of arms)
Dips on a chair. Photo: Nicolas Tourrenc
Keep the space between your arms narrow and make sure the elbows point backwards. Keep your bum close to the chair/box throughout the exercise. Keep your legs straight for maximum benefit, or bend to make the exercise less though.
‘Cycling’ on the bed
Cucling on the bed. Photo: Nicolas Tourrenc
Lean your upper body halfway back and lift your legs (bend the knees). Make sure to use your arms and core muscles (stomach), in order to avoid straining the small of your back. Straighten one leg at a time in a ‘cycling’ motion.
Forward slide. Photo: Nicolas Tourrenc
The Forward slide in action. Photo: Nicolas Tourrenc
Tighten your stomach as much as you can. Start by pushing one arm as far ahead as possible and then back again. Repeat with the opposite arm. Keep the stomach tight throughout the exercise, to avoid your back from swaying. The exercise can also be performed on your toes.
Sideway slide. Photo: Nicolas Tourrenc
Same as the previous exercise, but this time, push your arms to the sides.
BACK & STOMACH
Diagonal lift (back)
Diagonal lift. Photo: Nicolas Tourrenc
Stand on all fours. Suck your belly in. Lift one arm and one leg, diagonally. Stretch as far as you can.
Side plank (core muscles)
The Side plank. Photo: Nicolas Tourrenc
Place one elbow on the floor. Bend the low leg and straighten the top leg. Lift your hip and push slightly forward. Alternatively, keep both legs straight and raise your arm towards the ceiling.
OTHER SMART WORKOUTS THAT DO NOT REQUIRE EQUIPMENT
- High-tempo walks – The perfect way to get out and see the surroundings while also working out.
- Go for a jog – Slip into your sneakers and head out for a jog. Any season, anywhere!
- Borrow a bike – Several of our hotels offer bicycles for guests to borrow. Get out and enjoy!
- Workout apps – These days there are tons of workout apps that offer everything from full programs to short workouts. Take your pick from yoga, dance and much, much more!
Don't forget to rest your body. Photo: Nicolas Tourrenc
After a workout the restitution starts, and that’s when you are getting stronger! There’s some interesting chemistry going on in your body right now. Endorphins get you excited and at the same time relaxed. You can top all this by doing the most basic meditation:
Lie down on the floor. Try to feel as heavy as possible for once. Take a deep breath through your nose – your belly should rise. Then exhale slowly through your mouth. Don’t fall asleep. You must have time for a shower before dinner.