The basics
Study abroad : Once you arrive

Simple exercises to do in your dorm

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You don’t need to spend on expensive gym membership while you’re on a tight student budget. To lose weight, look fit and be healthy, you don’t always need equipment to work on. Here are some simple exercises you can do to improve your fitness, burn fat and tone muscle – all possible to achieve in your dorm space…

 

Body weight squat

Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level so that your arms parallel to the floor. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. Pause then push yourself back to the starting position. That’s one repetition. Do 15 to 20 repetitions.

 

Hip raise

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way – this gives you a tight core while breathing normally. That’s the starting point. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds, squeezing your glutes tightly the entire time. Then lower body back to the starting point. Do 10 repetitions.

 

Side plank

Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.

 

Floor T Raise

Platform like this, only to move your arms so that they’re out to your sides – perpendicular to your body with the thumb side of your hand pointing up. Raise them as high as you comfortably can.

 

Incline Push Up

Assume a push up position but place your hands on a raised surface such as a box, bench or the steps of the stairs. Your body should form a straight line from your ankles to your head. Keep your body rigid, lower your body until your upper arms dip below your elbow. Pause and then push yourself back to the starting position as quickly as possible.

 

 

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