If you’ve ever experienced the college life, you know that it’s like a constant struggle to find a balance between class, work, homework, studying, eating, socializing, and of course - exercising. Exercising isn’t something you should just brush off or forget about, though! It is super important for maintaining good physical and mental health during your college years, even when you have all of those other things to worry about as well.
Therefore, it’s critical that you find some way to get a little bit of exercise in, however you can. “But the gym is too far away.” “I have class early in the morning and the gym is closed by the time I get out of work at night.” “I don’t have any exercise equipment in my room.” Blah blah blah. Forget about all of that! Push the excuses aside and take a look at this list of some very quick and easy exercises that you can do right in the comfort of your dorm room!
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Source: timesdelphic.comThere are several effective ways to do push-ups in your dorm room. One is to do a normal, simple push-up on the floor. You can move your hands wider and narrower to work different parts of your body (wider will work your back more, and narrower will work your arms more). No matter where you place your hands, be sure to keep your body in a flat, straight line. To make this a little bit easier, feel free to put your knees down on the ground during the exercise. To make it a little bit harder, try balancing some heavy textbooks on your back during the exercise. Another great dorm room push-up can be done with the use of your desk. Place your hands on the edge of your desk, shoulder width apart or a little wider, with your legs out behind you at an incline. Keep in mind that the greater your incline, the easier your push-ups will be. Again, keep your spine in a straight line while completing your push-ups.
Source: the odysseyonline.comNo weights? No problem. You can totally use textbooks, water bottles, or even jugs of laundry detergent to do curls! You can also choose to do these standing up or sitting down in a chair. Hold your “weights” (books, bottles, jugs, etc.), one in each hand, with your hands shoulder width apart. Keeping your elbows tucked in tight to your sides, curl your arms up (palms up), bringing your hands up to your shoulders, and then lower them back down to your sides. Shoot for 3 sets of 10 of these.
Source: hercampus.comMany people have a love-hate relationship with planks - myself included! They are pretty difficult, but they sure are great for strengthening the core! There are several different ways to do planks. You can do a regular plank, which involves getting in a push-up position, with the palms of your hands and balls of your feet on the flood, with the rest of your body in a stiff, straight line. You can also do a forearm plank which involves getting in a push-up position, but this time, with your forearms on the floor, instead of your hands. Lastly, you can do a side plank, which involves laying on your side and lifting your body up onto one forearm, with your elbow right underneath, and in-line with, your shoulder. Your top foot should be stacked on top of your bottom foot. No matter which type of plank you choose, remember to keep your body completely stiff, straight, and tightened to really work those core muscles. Set a time goal to try and reach - 30, 60, 90, 120 seconds - and remember to breathe while holding! Oh, and if you want to make this even harder and more effective, consider balancing some textbooks on your back again!
Source: instructables.comChair dips are a killer workout for your triceps, and are great for getting that arm definition you’ve always wanted! They’re pretty simple to do too! All you need is a chair - one that doesn’t roll, or one that you can lock to prevent it from rolling, at least. Stand in front of the chair, and with your legs straight out in front of you, lean back and grab the edge of your chair. To conduct the exercise, bend your elbows to slowly lower yourself down (about six inches lower than your seat), and then straighten your arms to raise yourself back up. Again, you should shoot for at least 3 sets of 10 of these.
Source: active.comUsing the same chair you used for your dips, you can do two different types of squats as well! No squat rack needed! Again place the chair behind you. For the first type of squat, simply bend your knees and lower yourself down so that you’re about one inch from the chair, just like you’re about to sit down. Hold this position for 10 seconds, lift yourself back up to standing position, and repeat. Remember to keep your back straight and tall the entire time. For the second type of squat, which are referred to as Bulgarian squats, place one of your legs behind you, with the top of your foot resting on the chair. Lower your body down into a one-legged squat and then stand back up. While doing this, don’t let the knee of the leg supporting your weight go over your toes, as this is bad form and ineffective. Do at least 10 of these, switch legs, and then repeat several more times.
Source: nsucurrent.nova.eduTake advantage of any empty wall space in your dorm room and do wall sits. It's an extremely simple way to work your quadriceps, inner thighs, and hamstring muscles, ultimately increasing the strength in your legs. All you have to do is lean your back against the wall and slide down into a sitting position so that you thighs are perpendicular to the wall. Your legs should be bent at a 90 degree angle. Hold it for as long as you possibly can - you'll feel the burn very soon!