Best Exercises for Small Apartments: 7 Effective Workouts For Tight Spaces
Have you ever walked into your home and felt instantly at peace? You know, the kind of peace that makes you want to pull out your friends and never leave? Yeah, that’s the feeling. The right atmosphere can calm your nerves, relax your muscles, and make you feel right at home.
In small apartments, getting the right workout can be really challenging. You may not have the space to do a full-on cardio and resistance circuit, or the money to spend on a home gym. That’s where these seven exercises come in! They’re so efficient that you can do them anywhere, anytime, even on a school night. Here’s how they work to help you fit your fitness routine into a tight space.
1. Runner's stretch
Runner’s stretch is a great all-around exercise. It works your overall cardio and flexibility, while also improving your upper body strength and power.
You can do it anytime, anywhere, as long as you have at least one wall available to put your hands on.
Start by placing both hands on one wall and stretching your body out as far as you can go. Your back should be stretched, your arms should be stretched out, and your legs should be straight. From here, bend one arm, bringing it up to your chest, and put that hand on the other arm. Bring your other arm down to your back, and stretch it out to the side. Repeat for the other side.
2. Chest press
Chest presses are one of the best exercises for supersize people. Not only do they build muscle, but they also increase your blood pressure—a factor in heart health!
You can do this exercise with any object that has two surfaces—either two boxes, a shelf, or even a countertop. Grab one hand on each surface and raise one arm up, like you’re shrugging. Then, lower your arm down and do the same with the other arm. Keep switching up so that one arm stays on one surface and the other arm stays on the other surface.
This will help you build your core muscles, while also increasing your upper body strength.
Shelf presses are great for building shoulder strength, and they’re super easy to do anywhere.
To do them, grab a book from your bookshelf and press it against the wall, as if you’re reading it. While holding this position, do a shoulder raise and then lower the book. You can add in arm raises, or take a break and do some pull-ups on your bookshelf.
This will help you build shoulder strength, and improve your grip, too!
4. Side plank
The side plank is another great exercise for building shoulder strength. Not only that, but it also strengthens your core and gives you a 10x better posture.
To do this exercise, start in a plank position on one hand and one foot. This means your other arm and leg should be held up out at a 90-degree angle. Then, slowly roll your body to the side, keeping your arm and leg out at a 90-degree angle. Repeat for the other side, and then switch arms and legs.
The side plank is a great exercise to do when you’re short on floor space. It’s also a great all-around workout that works on all your muscles!
5. Exercise ball
Exercise balls are a great way to improve your balance and core strength. Plus, you can use them for all kinds of workouts, not just a push-up or triceps routine!
To do push-ups on an exercise ball, start in a plank position on the ball. From here, slowly lower your body down, keeping your hands on the ground. Then, push back up to plank position. Push-ups are a great exercise to build your arms and core muscles.
6. Sumo squat
The sumo squat is another great all-around exercise that works your legs, glutes, shoulders, and core.
Sumo squats are the opposite of conventional squats. Instead of sitting down with your legs out straight, you’re sitting back with your legs together in front of you, and then rising up to standing back up.
7. Bottom-up plank
The bottom-up plank is another great all-around plank variation that strengthens your core, arms, and back at the same time.
To do this exercise, start in a plank position on the floor. Then, slowly lift your arms up, keeping your elbows in tight to your sides, like you’re making an upside-down W. From there, slowly lower your arms back down to plank position.
The bottom-up plank is great because it works on multiple muscle groups at once. It’s also great for building balance!
Having the right workout routine is essential for a balanced and healthy lifestyle. But, how do you fit it all in? The good news is, you don’t need own a big house or a ton of money. These three exercises can be done anywhere, anytime. They’re also super efficient, meaning you only need a few pieces of equipment. And, the best part is, you can do them all in your apartment!
The good news is, you don’t need a huge space or a ton of money. These three exercises can be done anywhere, anytime. They’re also super efficient, meaning you only need a few pieces of equipment. And, the best part is, you can do them all in your apartment!