We all know healthy minds and healthy bodies go together.
However, college life is not always conducive to a healthy lifestyle. There’s an all-you-can-eat dining hall, and dorm rooms are stocked with chapo smokies, sausages, cookies and cheap sweets that contribute to weight gain. In theory, an on-campus gym will likely have all the options you might need to stay healthy and fit: machines, fitness trainer, weights and more. But on those busy days where you have one more chapter to push through, one more paragraph to write, and one longer lecture to attend, fitness is rarely a priority. Don’t put exercise on the back- burner: carve out a few time slots for your exercises.
Here’s a list of fast and easy workouts you can do with a couple of friends without leaving your dorm room.
The humble squats are known as functional exercise thanks to their ability to be easily performed without taking extra room. They are one of the best exercises to build muscle, toning your thighs, gluts, and butt. From one simple exercise, you not only improve your posture but also build better balance that will help you to sit, stand and walk tall.
To perform: stand with legs about shoulder width apart, toes facing forward and lower yourself by pushing your hips back, bending your knees and pressing your weight into heels. After reaching a 90-degree angle, and hold for five seconds then rise back into the starting position and repeat.
2. Leg Lifts
These exercises are so commonly performed because they require minimal space, and support to your upper body and will give you serious abs of steel. To perform: lay flat on your side and raise your top leg into the air and lower it. Repeat and switch to the other side.
Abdominal crunches are a great way to break a sweat, improve mobility, strengthen your core- hips, thighs, gluts and your back preventing back pains and aches caused by sitting in a chair for too long. They don’t require a lot of time and help you gain a flat belly. Bonus! To perform: lie on the back with your knees bent, put your hands behind your head and raise your head, neck, and shoulders off your mat. Keep your feet low back and tailbone in contact with the mat as you roll up and down.
Lunges not only do a wonderful job of addressing the weakness in balances but also act as a great way to develop thigh muscles and strengthen hips and legs.
To perform: start in a standing position. Reach your leg out in front of you and bend at the knee until you’re making a 90-degree angle then rise to start position and repeat.
5. Wall Push- Up
Besides being flexible and easy to do, they are great for creating upper body strength and tone up the underside of your arms (goodbye wiggle). Each move sculpts you triceps and helps strengthen your shoulders.
To perform: face a wall, standing a little farther than an arm’s length away. Feet shoulder- width apart lean your body forward and reach out your arms and place your palms flat against the wall. Bend your elbow and lower your upper body toward the wall. Keep your feet flat on the floor and straighten your arms to return you to the starting position.