Apartment Friendly Exercises That Won't Annoy Your Neighbors
Sydney Fink • February 27, 2020
Staying fit in the spring is always a challenge- especially when you rent apartments and have limited space! Here are our favorite exercise tips to get the blood pumping and heart racing in a small space with no equipment.
Warm Up
Before any workout, warming up is important to help prevent injuries and prepare the body to work hard over the course of your exercising. Try to move and lightly stretch as many muscles as possible!
Start your warm-up with your favorite stretches! Try to include stretches for your legs, hips, core, back, and shoulders.
Next, we will add some movement to loosen your muscles! Start by standing up tall with your legs shoulder-width apart. Spread your arms straight out on either side and make small circles with your arms getting bigger as time goes on. Do this for 30 seconds to a minute to start getting some blood flowing!
Finally, get ready to move your legs! Stand up tall with your feet a bit further than shoulder-width apart and slowly lean and squat slightly to the right side. Hold that position for 3-5 seconds before shifting over to the left side holding again for 3-5 seconds. You should be feeling a stretch in your inner thighs, glutes, and your hips. To challenge yourself a bit more, hold a weight (or textbook!) at chest level as you move.
The Exercises
Repeat each exercise 10-15 times and if you have time, work through them all 2-4 times to really work your whole body!
PLANK (core, shoulder, glutes, back)
To do a plank that fully engages your core, on your yoga mat or towel, get into pushup position
Keep your palms and toes firmly planted while holding your core and glutes tight. Make sure not to let your head or lower back sag as you hold this position for 30 seconds to a minute
SQUATS (thighs, hamstring, hips, core)
Squats are a great and versatile exercise that can be easily modified depending on your comfort level!
Make sure you tighten your core slightly and keep your back straight as you slowly lower your hips. Make sure your thighs are parallel to the ground, and try to not lean forward onto your toes
Pause in this position for 1-2 seconds before straightening back up again. If you are looking for a challenge, try holding a heavy book or widen your stance and turn your toes outward slightly!
SUPERMAN (lower back, core, arms, thigh)
For the Superman, get back on your mat or towel! Start off laying face down with your hands outstretched in front of you.
Keep your arms and legs straight as you slowly raise them both 10-15 centimeters up making a slight bowl shape with your body. Make sure to not strain your neck upwards and adjust if you feel any discomfort!
To make this exercise more challenging, hold the position longer or hold a 2-5 lbs weight!
GLUTE BRIDGE (glutes, core, thighs)
For the glute bridge, lie down on your mat face up and firmly plant your feet on the ground with your knees in the air. You shins should be straight up and down.
Slowly lift your hips up off of the ground and squeeze your glutes. Push up until your shoulders, hips and knees are in a straight line, and make sure you engage your hips and glutes when lifting up!
Hold this position for a few seconds and slowly lower yourself back down, and repeat! To challenge yourself, try doing the exercise with one foot out straight from your hips or with your feet on a medicine ball (or small stool braced against a wall!)
WALL SITS (core, thighs, calves, arms)
Wall sits are a simple way to end the endurance and repetition part of your workout! Start off with your feet shoulder width apart while standing up near a wall.
Slowly lower yourself until your thighs are parallel with the ground- your shins should be straight up and down and your back should be braced against the wall. Make sure to keep your arms straight out in front of you to engage them as well!
Keep your knees directly above your ankles as you hold this position for 30 seconds to a minute. For an extra challenge, hold the position longer or hold a heavy book or light weight out in front of you for the whole time!
Cool Down
Including a cool down is crucial to encourage recovery after a workout! To avoid being sore, make sure to ease the body out of the workout, and stay moving throughout the rest of the day!
For the last part of the warm-up, lay a yoga mat (or a comfy towel!) out on the ground.
Lay flat on your back with your arms by your side with your fingertips towards your toes. Slowly exhale and sit up! Make sure to focus on moving one vertebrae at a time as you roll up to a sitting position.
Repeat some of your favorite stretches on your mat or towel and make sure to keep moving throughout the day to avoid getting too sore!
Looking For More Ways to Stay Fit Around Ames?
Set up a showing and make sure to ask your agent about fitness options in the area! Hunziker Property Management offers over 1,100 units all around Ames, with some units including a fitness membership or an on-site gym! We offer 1-4 bedroom housing for students, professionals, pet owners, and more! With locations in West, South, East, and North Ames, and apartments ranging from efficiency to luxury style, no matter what type of apartment you are looking for, we’ve got you covered!
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