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Cardio Moves for Your Apartment

By Sara Butler

Are you getting enough cardiovascular exercise each day? The American College of Sports Medicine, as well as the Centers for Disease Control and Prevention, endorse 30 minutes of exercise several days per week. But if you live in an apartment that may be easier said than done. Sometimes you just can’t get out of the house to work out, but thin walls and living literally on top of another person doesn't make cardio in your apartment easy. Here are a few exercises that even your downstairs neighbor will approve of.

The Curtsy Lunge

You’ve seen movies where ladies curtsy, right? Well, this is a curtsy-inspired lunge! This move helps to target your gluteus medius, which is the muscle that pulls your legs out away from your body. It also helps to strengthen your adductors and abductors and is very quiet to do!

The Mountain Climber

When you can’t get out on the real mountain because you’re stuck in your apartment in the city, try mountain climbers. This exercise is a bit like a plank -- a plank in which you also run in place. Even though these involve moving your arms and legs, the person living downstairs from you shouldn’t hear anything -- if you engage your core like you should and are light on your feet, that is!

The Bear Crawl

Bear crawls are a great way to work your arms, glutes, and shoulders to their max. They’re quiet to perform and really give you the workout you’re looking for. Plus, you don’t need a lot of space to do them, making them perfect for your apartment.

The Book Push

This is pretty much exactly what it sounds like and you can put the old college textbooks - the ones you refused to get rid of because they cost so much money -- to good use! All you have to do is stack a few books and push them quietly along the floor with your arms as you pump your legs. Feel the burn!

The Lunge Front Kick

Lunges are a great exercise, especially when you don’t want to make a lot of noise jumping around and can’t get to the gym. For this exercise, you simply do a lunge that adds a controlled kick. It’s great for your glutes and will challenge you with as little noise as possible.

You don't have to have a loud workout to have an effective one. Incorporate these moves and your neighbors, as well as your body, will thank you.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Greenwood Village, Colo.

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