Good indoor exercises for your legs, stomach and arms will have your envious girlfriends marveling at your lean toned body and wondering when you managed to sneak off to the gym without telling them.
Body-weight squats give your legs a thorough workout while also engaging the stomach muscles. To do body-weight squats, stand with your feet approximately hip-width apart with your arms held out in front of you. Keep your head up, brace your stomach and core muscles to protect your spine, and inhale as you drop into a controlled squat by bending your knees and pushing your hips and butt back. Keep your knees in line with your feet. Stop when your thighs are parallel to the floor, then exhale as you push up to your starting position. Keep your back straight and feet flat on the floor throughout the movement. Do as many repetitions as you can.
Mountain climbers are a simple but pretty challenging exercise that have you breathing heavily as you work your legs and abs. Start by lying face down on the floor with your hands placed slightly ahead of your shoulders and your legs straight. Rest your weight on straight arms and toes, with your body off the floor. Bend your left knee and hip, and pull your left leg forward until your thigh is under your chest. Tighten your stomach muscles to stabilize your body then jump slightly to lift both feet off the ground while pulling your right leg forward as you kick your left leg backward. Keep alternating your legs until muscle fatigue sets in.
A study commissioned by the American Council on Exercise found the bicycle maneuver an extremely effective stomach exercise. To perform the bicycle maneuver, lie on your back on an exercise mat with legs raised, knees bent, and calves parallel to the floor. Lift your head up and place your hands behind your head. Without pulling on your head, crunch up while simultaneously pulling your right knee toward your left elbow. Next, straighten your right leg, while simultaneously pulling your left knee toward your right elbow. This bicycling motion works your abs and obliques intensely. Stop when your stomach muscles plead for mercy.
Triangle pushups target your arms -- specifically your triceps -- together with your chest and shoulders, while your stomach muscles work to stabilize your body. To do triangle pushups, lie face down on an exercise mat with your arms under your chest. Position your hands so your index fingers and thumbs form a triangle with palms flat on the floor. Tighten your abs to protect your spine, and exhale as you push up with your arm until your weight is supported on your toes with straight arms. Don't lift your butt up or let your body sag in the middle. The back of your head should be in line with your butt and heels. Inhale as you lower your body, stop just before you hit the floor, then exhale as you push up again. Repeat for as many repetitions as you can. If you are unable to do full pushups, keep your knees on the floor to do knee pushups.
Inverted pull-ups give you a good biceps workout with a novel use of the sturdy table in your kitchen, dining room or living room. Lie on your back in front of a table, with your head and shoulders under the table and your legs stretched out in front of you. Reach up and grasp the front edge of the table with a palms-down grip. Pull yourself up high as you can without banging your head on the table. Squeeze your biceps, then lower your body. Repeat the movement for as many reps as you can.
Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. He published his first book on teenage fitness in December 2012. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom.