Our expert says:
For calf raises, it's very difficult to simulate the load on the weight rack and so body weight is the easiest option for you. You can increase the weight by doing them with weight on your back, but again, it's a problem to get the weight high enough. You can't exactly pack 50kg into a back-pack. If you are going to hold weights, the most effective place to put them is high up, as far from the calves as you can, not on the ankles. On the shoulders would be better, so if you have weights and can do that, it's not a bad solution. Then do single leg raises, not both legs, and you increase the difficulty.
The second one is back extensions. That is trickier, but you can do those horizontally too. Lie on the floor on your stomach with your feet held down and extend up. It's that extension that really matters, and if you do it with maximal control, rather than bouncing, the effect is largely the same. You can make it tougher by adding weights. And the range of movement is not that important.
Better still, buy a pezzi ball (those big inflatable balls) and do the back extensions on them. You might need to get your feet up against a wall for stability, but the movement is identical. Slow and controlled, you basically bend over the ball, facing the ground and then left slowly up and down.
The third one is very difficult to simulate, unless you can get creative in the garden! Or washing line! That exercise is teaching you control as you lower down, slightly different from when you do crunches. You can get the same result from doing curls on the pezzi ball. You basically get into a push-up position, feet on the ball. And then you curl the ball up underneath you, as you tuck the knees towards your chest, and then slowly roll it back out again. That's a really good exercise for the abs.
For the final one, that's really a glute exercise, so you can try to do bridges on the side. Lie on your side, elbow down and then raise your hip up and hold that for 30 to 45 seconds.
HOpe that helps
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