10-Minute Fat Blaster

The beauty of the "10-Minute Fat Blaster" is that you can do these exercises basically anywhere, you don't need any equipment so its frugal and it only takes 10 minutes to do. Thus if you do it in the morning right after waking up you can burn calories before you jump in the shower with this aggressive bodyweight circuit.

Perform this circuit without rest between exercises. Then rest 1 minute and repeat the circuit. Do as many circuits as you can in 10 minutes.

When you consider a day is 1440 minutes, a mere 10 minutes is less than 1% of your day. A mere 0.69%. And if you can't exercise for 10 minutes daily, something is wrong with you.

For reference 30 minutes is 2.1% of your day, and an hour is 4.2%. Exercising less than 5% of your day doesn't seem horribly unreasonable.

Jumping Jack

Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Do 20 reps.

Prisoner Squat

Stand with your hands behind your head, your chest out and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back up to the starting position. Do 12 reps.

Pushup

Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your abs. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended. Do 15 reps.

Forward Lunge

From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg. Do 12 reps with each leg. (Make it harder by holding the lowered position for 5 seconds.)

Stickups

Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall, with upper arms parallel to floor and forearms at 90 degrees. Raise your arms overhead while keeping them against the wall at all times. Slowly return to below the starting position, tucking your elbows into your sides and bringing shoulder blades together. Do 10 reps.

7 Benefits of Isometric Exercises

#1. Isometric Exercises are Frugal because you don't need to buy any equipment to do them because they use pressure resistance or bodyweight to accomplish the goal.

#2. Many trainers argue that Isometric Exercises are better than lifting weights because of the “synapse effect”, wherein one’s body just uses the minimal quantity of muscle fibers it has to at one time. When weightlifting your body only uses the minimum amount of muscle fibers to complete the task in however long it takes to do it, typically only a few seconds... but to build strength you want to use as much as you possibly can and for multiple seconds.

With Isometric Exercises you hold the position for 10 seconds or more, utilizing and maximizing every muscle fibre at the same time, which is a more effective way of building muscle.

#3. Isometric Exercises builds muscle FASTER. With weightlifting you have to do a lot of repetitions to get results. With Isometric Exercises you can get faster results because your goal is to continually challenge your muscles on a constant basis - getting more rippage for your time. The only downside to this is you need to keep challenging yourself.

#4. If you combine Isometric Exercises with freeweights you can achieve even greater results than freehand Isometric Exercises by themselves. Your goal then is to lift or pull something and then hold it for 10 seconds or more.

#5. Isometric Exercises also builds endurance, which is why it is the exercise of choice for government militaries around the world, because they don't just want strong soldiers, they also want soldiers with incredible muscular endurance. This is why a military fitness regimen typically involves 500 pushups per day, 500 situps per day, 500 jumping jacks per day, etc. If you're going to be carrying around 70 lbs of gear all day they need you to be able to do without tiring easily.

#6. Isometric Exercises strengthens bones. Technically all weightlifting and even cardio exercises do this, but basically it all helps to increase bone density.

#7. Reduces chances of Injury. Isometric Exercises are widely known to be the safest way to exercise because you're not using any weights and you don't need any special equipment.

8 Fun Football Exercises - Useful for Everyone

You don't have to play football to enjoy football exercises. Indeed most football exercises are actually stretches or cardio. A few are even bodyweight exercises.

Some of them are also ab workouts and/or work your obliques (side muscles). The end result is that football exercises are both versatile and inexpensive (you can buy a football for approx. $15 to $20).

So find yourself a clear space to exercise, get out your football [although in theory, any large ball will do - basketball, soccer ball, volleyball, etc.] and get ready for some exercises.

#1. Twists

Standing with two feet apart hold the football in front of you with both hands. Without moving your hips or legs, twist your upper torso as far to the right as you can. While you do so maintain arm pressure on the football in front of you. Do the same again to the left. Repeat 100 times.

This is my personal favourite of all my football exercises. Once you get good at it you can go really fast and it ends up being really exhilarating. It stretches and works the obliques and your lower back muscles.

#2. Squat Jumps

Holding the football in front of you and maintaining your torso in an upward position lower yourself into a squatting position. Then jump upwards, raising the football high above your head. Repeat 20 times.

#3. Forward + Backwards Bends and Sides

Standing with your feet apart place the football behind your head and hold it in place with both hands. Lean forward like you are doing a situp. Then do the same but lean backwards. Next lean to the right as far as you dare, then the left. Repeat 20 times.

#4. Knee Bumps

Holding the ball in front in front of you with both hands, raise your right knee until it is just below the football. Next in one swift motion lower your right knee and raise your left knee in a jump and try to bump the football out of your hands. (You may feel like you are doing that kick from the 1st Karate Kid movie.) With your hands try to with-strain the ball as best you can. Repeat 20 times.

#5. Squeezes

This exercise is easy. Just squeeze the football between both hands and move from side to side, squeezing as hard as you can, alternating which arm you are pushing the most with. Continue this exercise for 2 minutes.

#6. Toss and Catch

Catching a football requires good hand-eye coordination and also muscle coordination / balance. Simply tossing a football in the air and catching it with one or both hands is good exercise. Try to alternate which hands you throw and catch with. Throw and catch 100 times.

#7. Football Situps

Sit and balance yourself on top of your football. Place your feet out in front of you and lean backwards about 45 degrees. Then lean forward you are doing a situp, but without falling off the football. I admit this is nearly identical to using a standard exercise ball, but with a football it is lower to the ground and provides less stability due to it shape, thus you will need to pay attention to you balance. Try not to fall off it. :)

#8. Circle Passing

Pass the football behind your back from your left hand to your right hand, then in front of you from right to left, completing a circular motion. Repeat 50 times and then switch direction.


Better yet, find a friend or family member and go outside and throw the ball back and forth for an hour or so!

50 Frugal Bodyweight Exercises

Full Body

1. Inchworm: Stand up tall with the legs straight, and then bend over until your fingertips hit the floor. Keeping the legs straight (but not locked), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Repeat 10 times.

2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump again! Repeat 10 times.

3. Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 10 reps.

4. Plyometric Push-Up: Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor. Once back on solid ground, immediately head into the next repetition. Repeat 10 times. For extra fun try clapping your hands together while in the air. Don't face-plant yourself.

5. Stair Climb with Bicep Curl: Grab some dumbbells (or household objects such as a stack of books) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Repeat 10 times.

7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. Repeat 10 times.

8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. Repeat 10 times.

9. Plank: Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and raise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang). Repeat 5 times.

10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move. Repeat 5 times.

Legs

11. Wall Sit: Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or until you can't hold the position any more). For extra results add some bicep curls with some small dumbbells.

12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

13. Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. Repeat the sequence 10 times and then switch legs, to repeat again.

14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights for extra fun.

15. Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Repeat 10 times.

16. Curtsy Lunge: When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

18. Pistol Squat: Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold position as long as you can, then return to standing. Without falling over. :)

19. Squat Reach and Jump: Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps and take a quick breather before the next exercise.

20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

21. Step-Up: Find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight, then return to start. Repeat, aiming for 10-12 reps on each side.

22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. And repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest & Back

25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up: Start out in dolphin pose (aka the yoga pose downward dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position

27. Donkey Kick: Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

28. Handstand Push-Up: Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). Be careful doing this the first couple of times until you get the hang of it.

29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

30. Reverse Fly: For DIY dumbbells, grab two cans of soup/beans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

31. Superman: Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body

32. Contralateral Limb Raises: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

Shoulders & Arms

33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up: These push-ups start with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra burn.

35. Boxer: Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms.

36. Shoulder Stabilization Series (I, Y, T, W O): Stand up straight or lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation.

37. Arm Circles: Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Core

38. L Seat: Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat 10 times.

39. Rotational Push-Up: After coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Continue for a minute straight!

42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides.

43. Crunch: Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

44. Segmental Rotation: Target your obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

47. Double Leg Abdominal Press: Follow the same run-down for  the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

49. Sprinter Sit-Up: Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn.

For more Do It Yourself Bodyweight Exercises see:

69 Frugal Exercises using your own Body Weight

Understanding Plyometrics

Ever heard of Plyometrics?

Plyometrics, otherwise known as jump training, is a sports conditioning technique to improve performance. If you've never heard of it, don't worry, but the good news is that it is very good for building strength and full body conditioning while receiving a cardiovascular benefit - all at the same time.

The exercises that are included in plyometrics cause the exerciser to utilize muscles they don't normally use, including both lower and upper body muscles important for balance and core strength.

They're also great for doing morning exercises and they cost nothing for equipment, so they're frugal too.

They're also adaptable. Exercises such as push ups, squats and lunges can be made into plyometric exercises by pushing upwards to make you leave the ground through the point of contact (heels for squats and lunges, palms for push ups). Thus the simple act of push ups becomes more difficult and also more rewarding physically.

Other plyometric exercises include:

#1. Jumping side to side, back and front
#2. Long jumps
#3. Jumping with a knee tuck
#4. Swing kicks (straight leg swinging over a chair)
#5. Exercises that mimics sports movement such as throwing a basketball in a jump shot.

When you first start doing plyometric routines you might be concerned over prior injuries in your ankles and/or knees. However, what you will discover is that the training actually strengthened those weaknesses, instead of aggravating them.

The beauty of plyometric training is that it can be easily modified for the individual:

#1. Exercises can explode out of the form without leaving the ground
#2. One leg exercises can be completed on two legged exercises
#3. Smaller jumps can be substituted for high jumps

Plyometrics training will make athletes stronger at their game and the hobby exerciser receives overall body conditioning, and provide a nice change of pace for a general fitness regimen.

You may even enjoy it and make it part of your regular routine. :)

How to Exercise Indoors in the Winter

If you hate going outside in the winter there is a long list of activities you can do for exercise in the winter - and lots of ways to get yourself motivated to exercise in the winter too!

#1. Make your Cardio More Spicy!

Give yourself a challenge and change the tempo of your workout. Try doing things faster, or try adding weights to your cardio, change the speed of repetitions every 5 minutes, and do it while listening to the most awesome motivating music you can think of.

#2. Take Up Weightlifting for Fun!

If you don't have weights at home just pick up random things that are heavy and lift them 20 times so you can get some repetitions going. Try different weights, different ways of lifting them, standing, sitting, laying down on your back.

#3. Clean the house while listening to LOUD music!

Really loud music gets you in the mood to move. Cleaning your house is cardio exercise and you will get a lot done in a hurry as the music will encourage you to move quickly.

#4. Clear a space just for Exercising!

If you have a cluttered home then doing step #3 first will mean you have space to exercise. Set aside that space for doing jumping jacks, yoga, jogging in place, practicing your high kicks or shadow boxing.

#5. Make a Cardio Medley!

I don't mean just music, pick 3 or 4 exercises you love doing and keep doing them one after the other for an hour 5-6 times per week. Having music to listen to will help you stay motivated.

#6. Try something New!

Be creative and look around for new things to try. If you've never done skip rope, now is your chance to try. You don't even need a "skipping rope" when any piece of rope will do.

#7. Download Exercise Videos on YouTube or FrostWire

They're free!

#8. Exercise Games

Thanks to Wii Fit and similar games now on the market there are lots of options out there to get moving if you want something fun to do.

#9. Take up a musical instrument!

Some musical instruments are also exercises because they require a lot of effort to play them. A drum set for example using a lot of upper body motion or the bagpipes uses breathing exercises and abdominal muscles.

#10. Dancing!

Make a playlist and just dance in your own funky way privately. Nobody can know but you, and everyone will be wondering what your fitness secret is!

#11. Take the Stairs!

If you live in a condo or apartment building find excuses to take the stairs. Doubles as weightlifting if you're carrying packages with you.

#12. Sex!

Believe it or not this is arguably the most enjoyable exercise you can do in the winter. Sadly it will never be a sport at the Winter Olympics.

:)

Body Weight Exercises

THE BENEFITS OF BODY WEIGHT EXERCISES

#1. No Investment Needed. You don't need a gym memberships or expensive equipment - Seriously, you can get started with a fitness program today just by Googling bodyweight exercises and clicking images to search for ideas (examples shown here).

If you do decide to invest in equipment, buying a rope or chin up bar (or rings) is pretty cheap and frugal.

#2. Highly Effective - Our bodies are heavy. That's all the weight you need. Other cardio based body weight exercises such as mountain climbers, step climbing and jumping jacks raise the heart rate fast because you are lifting your own body weight.

#3. Very Easy to Learn - Body weight exercises are a lot less technical than the form for weightlifting free weights. No messing around with machines.

#4. No Need for Spotters - A heavy bench press needs a spotter to keep the workout safe. 50? 100 push ups? It doesn't matter, you'll be okay on your own!

#5. Anytime, Anywhere! - Need I explain more? You can do body weight exercises anywhere, even in bed!

#6. No Need to Hire a Personal Trainer - I admit this website is for my personal training business in Toronto, but I also love to give free advice on how people can exercise on their own in a frugal manner without the need to hire anyone. You don't even need a gym membership to do body weight exercises!

Body weight exercises can be a workout all on their own or used in conjunction with free weights, machines or as intervals in between bursts of cardio.

Exercising while Watching TV

The average American spends less than 30 minutes daily exercising, but spends 3 hours watching television.

This means that if the average American simply exercised while watching television they would increase the amount of exercise they get by 700%.

With that in mind here is 10 Tips for Exercising while Watching TV...

1. Fidget while you watch your shows. Science has proven that people who fidget even while sitting down can burn up to 350 more calories per day. If your body is in motion, it is burning calories. (Note that this also can be done at work at your desk.)

2. Move your exercise equipment in front of the TV. If you have a treadmill stuck in the corner doubling as a clothing hanger, now is the time to dust it off and move it right in front of the TV. You cannot see around it, so you’ll be forced to get on and walk while your favorite shows are on. Keep some dumbbells / etc in the same room as the TV so you have something to do with your arms while you watch.

3. Set up a circuit training route in front of your TV. If your living room is large enough, you can set up “stations” that you go to in order to perform cardio routines while your shows are on. You can jump rope, walk in place, or use equipment like dumbbells, exercise balls or steps to get your heart rate up.

4. See how many pushups you can do during a show trailer or commercial. If you’re just starting out, then you might start with pushups during commercials, but once you become more adept at exercising, see how many you can do during a half hour or hour long show! If pushups are too tiring, do jumping jacks instead.

5. Do lunges while you watch TV. You can do lunges in place or walking lunges around the room while your shows are on.

6. Walk in place as you catch up on your favorite show. Walking in place requires no special equipment and it won’t put a strain on your body while you do it. Just march your legs up and down and rest during the commercials.

7. See how many squats you can do. Squats can be done in place or up against a wall in a sitting position. See how long you can hold it. Can you reach a certain number of squats before the next commercial?

8. Become a commercial crunch Queen (or King)! Crunches take less effort than a full sit up, but they help tone your abs a lot better. See how many crunches you can do during commercials or if you’re brave – during the length of the show itself!

9. Watch exercise shows on TV and move along with them. You don’t have to invest in a lot of expensive exercise videos if your budget is small. There are tons of free cable channels that have daily exercise shows on them for all levels – beginner through advanced.

10. Switch up your exercise routines with your TV watching habits. You do not watch the same TV show over and over every hour, do you? No – you switch it up between the news, a reality TV show, and maybe a sitcom or police drama. So do the same with your exercise routines, too. Switch it up so that you don’t get bored and are more likely to stick to it for the long haul.

15 Ways to Save Money and Exercise Frugally

1. Skip the gym.

One of the biggest costs for many people is the cost of a gym membership. It's not always worth the cost, especially since many gyms are a complete rip off and overcharge their customers, but it will motivate you to work out if you get into the routine of going to the gym daily. If you don't lack for motivation then you can work out by yourself at home, or at a community pool, or on a track or trail, you don't need to pay the monthly gym fee. Cancel your membership and use one of the options below. (Just remember to MAKE SURE it is actually cancelled. Many gyms keep charging people for months after the cancellation and its very difficult to get your money back once they've stolen it from your credit card / bank account.)

2. Cheap home equipment.

Do you really need an expensive home workout machine? No! The possibilities are endless, but some favourites include getting a barbell or a couple of dumbbells. With either of these, you can do a very complete, full-body workout. Or try jumping rope, or using a medicine ball, or a stability ball, or stretchable bands, or a chin-up bar that you can install in a doorway.

3. Walk.

Walking is free. You don't even need shoes (although you will probably want comfortable shoes) or fancy workout clothes (again, find some comfortable clothes already in your closet). Find a school track or a nice park, and you're all set to walk, jog or run to your heart's content.

4. Run.

Running can be expensive if you buy a lot of gadgets such as a heart rate monitor and other similar items. But really all you need is a good pair of shoes. Other than that, you can run anywhere anywhere near your home and get a good workout.

5. Swim.

If you have to pay to use a swimming pool, this isn't a frugal option. But you might live near a beach or a lake, where you can swim for free, or there might be a community pool near you for very cheap. And swimming is one of the best workouts there is. (Note: The YMCA is also available, but you'd be surprised how expensive it is.)

6. Even cheaper home equipment.

Don't have the cash for some dumbbells or medicine ball? Use stuff you already have. A stairway can give you a free step workout. Old paint cans can be weights. A sturdy tree limb can be a chin-up bar. Be creative. Or, alternatively, you probably know 10 people who have exercise equipment they're not using (it's extremely common) — ask them if they'd let you borrow them for free.

Failing that, go on Craigslist and shop for barely used bargains.

7. Sports.

Play basketball with some friends, or go outside and play soccer with your kids, or join a local league. The key is to get active. Archery is more expensive to get into, as is boxing (and not recommended with a boxing instructor) and tennis. But street hockey is relatively cheap, as is many other amateur sports which require almost no equipment.

8. Free fitness info.

Instead of buying a bunch of books and picking up a magazine every time you go to the store, visit the library or surf the web for some free exercise info. You are reading some right now.

9. Cheap workout fuel.

Instead of buying expensive workout supplements, you can just use what you normally have in the house. A great post-workout drink, for example, is chocolate milk: it has protein and carbs, which is really what you want after a workout. Other good sources of protein include eggs, low-fat yogurt, soy protein, and nuts. Check out Vegan websites for high protein recipes.

10. Bodyweight exercises and pliometrics.

Another great free workout that doesn't require any equipment is bodyweight exercises: pushups, chair dips, crunches, Hindu squats, Hindu pushups, lunges, squats and many more. Also try pliometrics, which can help you burn tons of calories.

11. Use the stairs.

If you work in a tall building, use the stairs every day instead of the elevator. Over the course of a month, you could burn a few pounds of calories.

12. Converse or contemplate.

Instead of buying an MP3 player to keep your mind company while walking or running, try free alternatives: conversation with a partner or contemplation while you're alone. They're actually very calming and worth giving a try.

13. Get an exercise partner.

Look for exercise buddies on Craigslist so you can go jogging and do other exercise activities together. Its cheaper than a personal trainer and well worth having a new friend with similar interests.

14. Invent your own exercise routine.

Write it down, post it on the wall near your TV / computer and on your fridge as a reminder to exercise while watching TV. Do jumping jacks while the water for your coffee boils.

Example: 5 x 20 PUSH UPS, 5 X 100 JUMPING JACKS, 100 BICEP CURLS (USING AN OBJECT AS A WEIGHT), 2 X 100 SITUPS.

Do this daily and it will make a difference.

15. Have sex more often.

Nothing gets the heart pumping more than a rigorous workout in the bedroom. Try some of the more difficult positions and tire yourself out. Huzzah!

10 Exercises to do at Home with Zero Equipment

Wouldn’t it be great if you could afford lots of fancy equipment used in the gyms and a personal trainer? Yes, of course it would. But for those of you out there on a budget and you already have lots of motivation (which is really the whole purpose of personal trainers), what are your options?

Well there are actually quite a few exercises that are effective and don’t require any equipment at all. And best of all you can do them at home, even while watching TV or listening to music.

#1. Walking / Jogging / Running.

You don't have to go outside to do these, but you can. Pull on some shorts or sweatpants, your best running shoes and go enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can also do step exercises at home. If you have a flight of stairs, go up and down them 20 times. (You could even do a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk or skip around the house a few times – it may not be very exciting, but it will be some cardio.

#2. Jumping Jacks – I do 500 of these every day while listening to music... Starting with "Eye of the Tiger" and some other songs that get me in the exercising mood. Jumping jacks are always fun and are also great cardio exercises.

#3. Pushups – I do 100 of these every day, again to music. Pushups are not the most favourite exercise for some people, but while they can be hard to do, you can find easier ways to do them. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength in your triceps and working out muscles in your chest area (pecs).

#4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

#5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

#6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV easily. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

#7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

#8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

#9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost. Again, music is a must!

#10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful and don't fall!)

69 Frugal Exercises using your own Body Weight

Now I admit as a personal trainer I am shooting myself in the proverbial foot by giving away free exercise advice for how to exercise without a personal trainer. But I must admit that such advice really should be free and I salute anyone who gives it away.

V-Up
1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.

Full Sit Up
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Hanging Hip Raise
1. Grab onto bar and hang from the bar with your arms straight.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Lumbar Roll
1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.
2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.
3. In a controlling manner bring your legs back up to the starting position.
4. Repeat with the other side.

Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Stick Crunch
1. Start by lying on your back with your legs bent to 90 degrees.
2. Holding a stick or broom handle with both hands reach up and crunch towards your feet.
3. Slowly return to the starting position and repeat for the desired repetitions.

Power boat pose
1. Start by sitting on the floor and extending your legs and arms.
2. Lean back keeping your legs straight with your arms extended in front of you.
3. Hold this balanced position maintaining proper positioning for the desired time limit.
4. Rest and repeat for the desired repetitions.

Alternating Toe Touch
1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Rollouts with Ab wheel
1. Start by sitting on your knees and placing your hands on the ab wheel.
2. Proceed to roll out with the ab wheel until your body is parallel with the floor.
3. Using your arms pull yourself back up to a semi-upright position.
4. Repeat for the suggested repetitions.

Ankle Wiggles
1. Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Straight Arm Hold
1. Starting Position: Lie on your side with your right hand on the ground.
2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.
3. Hold this position for the recommended number of reps.
4. Repeat with the other side.

Oblique Abductor Raise
1. Start by getting into a lateral plank pose with your hips off the ground.
2. Your only ground contact points should be your feet and elbow.
3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.
4. Return your leg to the starting position and repeat for the desired repetitions.
5. Switch sides and repeat.

Reverse Crunch Scissor Kicks
1. Start by lying on your back with your legs perpendicular to the floor.
2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor.
3. Lift your leg back up and then repeat with the other leg for the desired repetitions.
4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.

Single Leg Plank Pose
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.

Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Vertical Hip Raise
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Straight Arm Modified Crunch
1. Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.

Pushup Medicine Ball Bridge
1. Get on your knees and place hands on a medicine ball.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.

Janda Sit up
1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes.
2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax.
3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale.
4. Return to the starting position and repeat.

Leg Raise Pike
1. Start by holding a high bar with your body outstretched completely.
2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible.
3. Do not swing during this motion. Your upper body should stay relatively quiet.
4. Return to the starting position and repeat.

Plank
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Prone Plank Rotation on the ball
1. Start by placing your shins on top of the stability ball and getting yourself into a pushup position.
2. Keeping your body in a tight straight line rotate your legs so that the ball is now on the side of one of your legs. Your hips should be twisted compared to your upper torso.
3. Proceed to return to the starting position and repeat with the other side.
4. If this is too difficult to control and balance at first then move the ball up towards your thighs and complete the movement from there. When you have more control then move the ball back down towards your shins.

Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Reverse Crunch with hands behind your head
1. Start by lying on your back with your hands behind or above your head.
2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.
3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs.

Single Leg Leg Raise
1. Start by bending one leg keeping the foot on the ground.
2. Proceed to raise the other leg off the ground in a bent knee position to activate the abs.
3. This is a basic exercise but essential to master before moving on to the next step.
4. Once you have that mastered you can raise your leg keeping it straight and extended.
5. Repeat for the desired repetitions and then repeat with the other leg.

Straight Leg Obliques
1. Starting Position: Lie on your back and raise your legs straight into the air.
2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Lying Side Crunch
1. Lie with back on floor or bench with knees bent.
2. Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3. Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4. Return to start position. Repeat with other side.
5. Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.

Pushup Bridge
1. Get on your knees and place hands on the ground.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.

Hip Circles
1. Sit on the floor and place a balance disc underneath your hips.
2. Raise your legs off the floor and keeping them together rotate them around in a circular motion.
3. Repeat for the prescribed number of repetitions.

Superman
1. Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2. Raise chest and head off floor keeping feet in contact with floor.
3. Return to start position.
4. To increase resistance, extend arms and place hands overhead.
5. Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

Incline Hip Raise
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.

Scissor Kicks
1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.

Single Leg Hip Extension on Disc (with lift)
1. Starting position: Lie on your back on floor and place a balance disc under your upper back.
2. Raise one leg towards your chest and simultaneously crunch up towards that same knee.
3. Return to the starting position and repeat with the other leg.
4. Repeat according to the prescribed repetitions.

Oblique Crunch
1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Adductor stretch with crunch
1. Start by laying on top of the ball with the small of your back being on top of the ball.
2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors.
3. Once stabilized proceed into a crunch and then return to the starting position.
4. Repeat this movement for the desired repetitions.

Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Situp Hold
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Lying Hip Flexion on Disc
1. Lie back onto floor with balance disc under your lower back and hips and both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Raise both legs so that they are flexed 90 degrees at the hip.
4. Slowly lower one leg almost parallel to the floor
5. Return to start position and repeat with other leg.
6. Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK.

Pushup on extreme balance board
1. Start by placing your hands on a balance board and your feet on the ground
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Seated Balance on BOSU ball
1. Start by sitting on a BOSU ball or balance board and balance disc.
2. Raise your hands up off the ground and then your legs until you are balancing.
3. Keep your abs tight to maintain your balance.
4. Hold for the prescribed time and then repeat.

Prone Knee Tuck on ball
1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.

Scorpion
1. Get into a pushup position with your feet on a bench.
2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can.
3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this.
4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.

Air Bike Crunches
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Ball Transfer Crunch
1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat for the required repetitions.

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Long Lever Crunches
1. Lie on your back with your arms over your head and knees bent with feet flat on the floor.
2. Curl your shoulders up and towards your knees keeping your arms overhead.
3. Return to the starting position and repeat for the prescribed number of repetitions.

Full Situp with Twist
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Decline Reverse Crunch
1. Lie on a decline bench with your head at the top and feet towards the floor.
2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top.
3. Slowly return to the starting position and repeat keeping your legs in control at all times.

Elbow Stabilization
1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.

Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Bench Reverse Crunch
1. Start by lying on your back and holding onto the bench with your hands above your head.
2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders.
3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum.
4. Return to the starting position and repeat for the desired repetitions.

Pushup Superman w/ Alternating Arms
1. Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
2. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Straight Arm Pushup Hold
1. Starting Position: Start the movement in a pushup position.
2. Extend your arms into a pushup.
3. Hold that position for the prescribed number of seconds.

Flutter Kicks
1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly lower one leg to approximately 45-90°.
5. Return to start position and repeat with other leg.

Lateral flexion on balance disc
1. Lie on your side with a balance disc under your hip.
2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches.
3. Return to the starting position and repeat. Perform with other side.

Bicycle Kicks
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Double Leg Pressouts
1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

Side Bridge
1. Start on your side and press up with your right arm.
2. Form a bridge with your arm extended and hold for the prescribed number of repetitions.

3 point rollout on ball
1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.

Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Abdominal Strengthening
1. Lay on your back with knees bent. Place a towel in the small of your back. Keep your lower back pressed against the towel.
2. Tighten abdominal muscles and hold.
In one continuous move, slowly straighten left leg, pause, and then bring it back to the starting position. Do the same with right leg. Let your heels slide across the floor.
3. Maintain tightened abdominals as you alternate legs.
4. Repeat for the prescribed number of repetitions.

Unilateral Leg Raise on balance disc
1. Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly lower one leg to approximately 45°.
5. Return to start position and repeat.
6. Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45° without touching floor as long as trunk stability is maintained.

Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Supine Double Leg Raise
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.

Isometric Abdominal
1. Begin by lying on your back with your knees bent.
2. Hollow out your stomach by sucking in your abdominal muscles.
3. Tighten abdominal muscles in this position.
4. Hold for 3-5 seconds and repeat.

Elevated Prone Hip Extension
1. Start by placing your hands on the ground and your feet up on the wall.
2. Proceed to bring one knee in towards your chest and then kick your leg using your glute back onto the wall.
3. Repeat for the desired repetitions and then repeat with the other leg.

SOURCE: http://www.iwantsixpackabs.com/bodyweight/core_exercises.html


If you want more frugal exercise advice you can get lots of free advice on this website. I started my frugal exercise section in an effort to provide advice for people who cannot afford to hire a personal trainer (like me). That way you get some of the benefits of having a personal trainer, but without the costs. If you do live in Downtown Toronto and want a personal trainer you could hire me, but chances are you don't even live in Toronto and are just looking for free advice. In which case, absolutely, help yourself to all the advice on this website.