Apartment living has its perks but there is nothing worse than noisy neighbors early in the morning or late at night. If you want to be a good neighbor but enjoy at-home workouts, you may be torn between trying to workout silently without disturbing your neighbors or just skipping a workout all together. Although many high intensity at-home exercises include jumping and other loud movements, there are many quiet, no-jumping exercises you can do instead! This way, you can get in your workout and be a good neighbor without having to take more time out of your day to travel to the gym.
Planks
The first of our at-home exercises is a classic for toning your core. In order to do this exercise, first lay on your stomach and plant your elbows and forearms on the floor. Keeping your legs straight and your back flat, lift your core off the ground and hold this position. Be sure that your bottom does not stick up in the air and that your back does not arch. Planking is a great way to strengthen your abdominal and back muscles and can even help improve posture!
Push-Ups
Push-ups are one of the most effective at-home exercises to tone your upper body. Begin in a high plank position, then slowly lower your body to almost touch the floor while keeping your elbows close to your sides. When doing push-ups, be sure to keep your bottom in line with your back and do not arch your back.
Not only are push-ups quiet, but they can also help reduce negative health outcomes. In a study conducted in 2019, researchers found that among over 1,000 men, participants who were able to do more than 40 push-ups had a significantly lower risk for cardiovascular disease than participants who could only do 10 or fewer push-ups.
Russian Twists
To do a russian twist, begin in a seated position with your knees bent and your feet pressed into the floor or raise your feet in front of you for a challenge. Then, lean back slightly to engage your core and twist from left to right. You can do this exercise with or without a dumbbell but be sure to keep your spine straight! Russian twists are a quiet exercise but an effective way to train your oblique muscles, which are located on the sides of your abdominals and support the rotation of your spine.
Forward Lunges
Lunges are a great addition to your list of at-home exercises for toning your lower body because they work both the glutes and quads. To begin, stand with your feet hip-width apart and then take a large step forward with one leg. Lower your body down by bending your front knee to a 90 degree angle and also bending your back knee. Make sure to keep your spine straight, ensure your front knee does not extend past your toes, and shift your weight to your front heel. Return back to a standing position and repeat on the other side.
Squats
Squats are a popular at-home exercise because they can be done quietly and with no equipment. To properly do a squat, begin with your legs hip-width apart and your toes facing forwards. Squat down by keeping your upper body straight and bending your knees so that your bottom lowers to the floor like you are about to sit down in a chair. Be sure that your knees do not extend past your toes.
According to Harvard Medical School, squats are one of the best exercises to counteract the negative effects of sitting. Squats are also great because they mimic the movement of functional everyday movements like getting into the car and standing up from your desk, which can help you stay fit and moving as you age!
Tricep Dips
We often train our biceps and forget about our triceps but they are equally important in building upper body strength and maintaining shoulder stability. To do a tricep dip, place your hands shoulder-width apart and behind you on a sturdy elevated surface, such as a coffee table or chair. Slide your bottom off of the elevated surface and extend your legs straight out in front of you. Begin with your arms straight and then lower down by bending your elbows and using your triceps to lower your body until your elbows are at a 90 degree angle. Straighten your arms to lift back up and repeat!
Wall Sit
In order to do a wall sit, stand with your back up against a wall and slowly lower down until your knees are at a 90 degree angle. Make sure your back stays pressed against the wall, and it should appear as if you are sitting in an invisible chair. Wall sits are nearly silent and are a beneficial way to tone your lower body, including your quads, calves, hamstrings, and glutes!
Leg Raises
These are a great bodyweight exercise to target your lower abdominals and strengthen your core! To do a leg raise, begin laying on your back with your arms at your side. Plant your lower back into the floor and raise your legs up so that they are straight up in the air. Slowly lower your legs to the floor and let them hover an inch above the floor before raising them back up again. Make sure that your back does not lift off the floor and engage your core for the most effective workout!
Shadowboxing
If you are looking for a bit more cardio to add to your at-home exercises, try shadowboxing to increase your heart rate and warm up your muscles. To shadowbox, shuffle around the room and punch the air as rapidly as you can. To increase the intensity, you can even hold light weights or whatever you have around the house, like soup cans. This exercise will definitely get your heart pumping and can help boost your endurance.
Modified Burpees
Burpees are always a killer exercise because they are a full-body workout and get your heart pumping. However, burpees are often too loud to do in an apartment and may shake the floor. Try modified burpees instead! Begin standing and then place your hands on the floor shoulder-width apart and close to your feet. Step back with one leg at a time so that you are in a high plank position then walk each leg back up to your hands, one at a time. Complete the exercise by standing up and doing one squat. For an extra challenge, try doing one push-up while in the high plank position before you stand back up. Modified burpees combine the squat, plank, and push-up for the ultimate full-body workout!
