How to Do a Motionless Workout

NASA astronauts practice motionless workouts while in space to prevent atrophy. Those who have limited mobility due to an injury or arthritis also can benefit from motionless workouts. You can perform these exercises almost anywhere.

Instructions

Difficulty: Easy

Abdominal Exercise

1. Lie flat on the ground. Lift your body slowly to the point where your body rests on your toes and forearms only.
2. Hold your back flat while keeping your abdominal muscles tight.
3. Maintain the position for 10-30 seconds. Repeat 2 or 3 times.

Shoulder Exercise

4. Assume your stance with your feet apart at shoulder-width and your knees slightly flexed.
5. Place a light dumbbell in each hand. Bring the weight out to the side of your body. Lift to the shoulder with your arms even with the ground.
6. Maintain the position for 10 to 30 seconds. Do this exercise at least 2 to 3 times.

Quadriceps Exercise

7. Stand with your back completely against the wall while your feet are shoulder-width apart.
8. Keep your back against the wall and gradually slide down as you keep your thighs even with the ground.
9. Maintain this position for at least 10 to 30 seconds. Do the exercise 2 to 3 more times.

Calf Exercises

10. Stand on one foot by a wall. Rest your hand on the wall for balance only. Don't lean on the wall.
11. Raise up on the balls of your feet. Maintain the position for at least 10 to 30 seconds.
12. Change feet and do the same exercise on the opposite calf. Repeat the workout 2 to 3 times on each calf.

Tips & Warnings

• Breathe evenly and comfortably throughout the exercise program.
• Never hold your breath while doing these exercises because it will raise your blood pressure.
• If you don't have dumbbells available, do the movements without them.
• If you are having difficulty performing this exercise, move your feet a bit further from the wall, making sure the knees don't extend over the toes.