You will need to make right food choices, get adequate sleep, avoid staying away till late in the nights and perform a few workouts regularly. For exercises in a dorm, keeping 30 minutes a day aside would be good. You should try out cardio workouts, stretching moves and strength training.
Below listed are a few ideal dorm workout types:
1. Air Squats:
This exercise tightens your lower body – the inner thighs, quadriceps, and hamstrings. This is because it involves an intensive range of motions.- You will need to stand with the heels kept shoulder-width apart. The toes should be turned out a little.
- Next, open up the chest and pull your shoulders down the back. Lower the hips until your thighs become parallel to the floor.
- Ensure your arms are straightened out.
- Bring both hands at shoulder level as you get close to the floor.
- Push the heels to stand while you release the hands by the sides.
- Your butt should be squeezed at the top. Do this move 10 times.
2. Leg Lifts:
This workout targets the abdominal muscles and hip flexors well.- You will need to lie on the floor and press your lower back firmly against the ground.
- Next, keep hands under your butt and lift both legs till they are perpendicular to the floor.
- Now, lower them back until they come close to the floor.
- Do three sets with 10 repetitions.
3. Bulgarian Split Squats:
It adds variety to workouts and enhances muscle fibers. Partaking this can result in a well developed and bigger butt.- You need a comfortable chair to do this version of a squat. You will need to push the chair to the wall in a way so that the seat is facing you.
- Stand in front of the chair and then put your left foot’s top part on a chair.
- While ensuring the front knee remains behind the toes, sink downwards straight till the standing thigh becomes parallel to the ground.
- Do this 10 times and then perform the same for the other leg.
4. Bicep Chair Curls:
This is one exercise that helps strengthen muscles in your upper arm effectively. You will get stronger and well-sculpted upper arms by doing it.- You will need to stand behind the desk chair and keep the feet apart by hip-width. Now hold both sides of that chair and ensure the palms are facing each other.
- Lock your elbows on the sides and roll back the shoulders.
- Bend your elbows and lift the chair up.
- Slowly, put the chair back in its place without dropping it. Do this exercise 10 times.
5. Butt Kicks:
This dorm friendly exercise helps strengthen your glutes, hamstrings and calves as well.- You will need to keep running in a place and kick your butt with your heels.
- Try to be as fast as possible and cover 3 rounds each of 30-second bursts.
- Take a gap of 20 seconds between each round.
6. Quick Feet:
This workout helps tone your leg muscles and makes them sculpted.- You will need to make a low platform in your room with a low chair or stool. You may even use thick textbooks to form a stack.
- Stand behind it with your arms and knees bent slightly.
- Now, start tapping your toes alternately atop the chair or books in a fast manner.
- Do it for a 30-second period and repeat for a few times.
