7 flat stomach exercises

Not Ready To Go To The Gym? Have The Gym Come To You!

Not Ready To Go To The Gym? Have The Gym Come To You! What I have come to realize is that many people who desperately want and/or need to get in better shape are simply too intimidated by the thought of exercising in public, specifically in an enclosed space full of “hard bodies”. Other possible deterrents to joining a gym include the cost or inconvenient location of the closest option. Whatever your reason, if you’re not yet ready to join a gym it doesn’t mean you can’t exercise. In fact, you can get every bit as good a workout without a gym membership as you can with one. 

Having lived in several cities throughout the US and traveled extensively for work, I have had the opportunity to visit a large number and variety of gyms, from national chains to small, boutique spa-style facilities. And there is one characteristic that is almost always present, and that has always bothered me: everyone at the gym is already in good shape. You might think that makes sense, right? After all, I am looking at the population of people that goes to a gym, so it stands to reason that these people should be fit. That’s true, and that is not the part that bothers me. What bothers me is this: where are the people who are out of shape? Shouldn’t there be some of them at the gym?

7 flat stomach exercises

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How much gym equipment do you need? What type?

Simply put, not much. It is possible to get your aerobic exercise outdoors (walking, jogging, hiking, bike riding, etc.), and if you use your own bodyweight as resistance (push-ups, lunges, pull-ups, dips) you might not need any equipment. However, I recommend that you make at least a small investment in some home gym equipment for a couple of reasons. First, while it is possible to do several exercises without equipment, it is possible to do a whole lot more with the aid of some simple props such as dumbbells, resistance straps, aerobic ball, a chin-up bar, or a bench. Second, if you are like me you will get bored with the same routine after a while, and the variety gained with the additional gear will help you avoid that. Lastly, there may be circumstances such as bad weather that disallow you from getting your aerobic exercise without the aid of a stationary bike or treadmill.

Exercises you can do at home

What follows is a list of exercises you can do at home with either little or no equipment. This list is by no means comprehensive; it is designed merely to illustrate the possibilities and give you some ideas.

Aerobic
* Walking
* Jogging
* Jumping rope
* Stair climbing
* Jumping jacks
* Squat thrusts
* Lunges

Anaerobic
* Push-ups (works your chest and triceps)
* Sit-ups (works your abdominals and obloquies)
* Dips/reverse dips (works the chest and triceps)
* Squats (works the entire leg, primarily quadriceps, and hamstrings)
* Calf raises (works the calves)
* Pull-ups/chin-ups (best back and arm exercise known to man/woman)

Should I get a trainer?

A good personal trainer is an excellent source of both motivation and information. There is simply no substitute for having an expert help you design a fitness routine, show you how to do the composite exercises, help you avoid injury, and motivate all at once. That said, trainers (at least good ones) are usually not cheap.

If you can find the time and money, I would strongly encourage you to meet with a trainer two or three times with two specific goals in mind. First, design an exercise program suited to your lifestyle, personal preferences, and fitness level. Second, teach you the proper form for each exercise. The routine you establish should last you at least six weeks if not longer before it gets stale and/or too easy. At that point, you may want to set up a couple of additional meetings with your trainer. If you can afford to meet with your trainer more often, that’s great. If not, this is a cost-effective way to take advantage of a great resource.

If at all possible, get a personal recommendation. There are many different trainers’ certifications out there – the best way to find the right trainer for you is to ask around.

Transitioning to the gym

At some point, you may decide that it’s time to leave behind the old, intimidated you and join the world of people who exercise in a gym. This is likely very good news in that a gym will likely offer you a wide variety of new exercise options as a result of both the wide variety of equipment and classes available as part of your membership.

If you still feel a bit intimidated, you very well may think about going at downtimes when the gym is less crowded. Not only will you feel less intimidated, but you’ll likely never have to wait to use a piece of equipment. For most gyms, the busiest times are the early morning, before 8:30am, and after work, between 6pm and 8pm. Also, NEVER join a gym without checking it out a few times. Most offer free or cheap guest passes to prospective members, and this is the only way to know for certain whether any given gym is right for you.