Working out at home is a great way to get fit and save money on gym memberships, but it can be tough to know what exercises to do to get the most out of your home workout. These 16 easy moves will help you tone up and burn calories no matter where you are. So what are you waiting for? Get moving!
1. Bridge
The bridge exercise is a great way to strengthen the muscles in your back and buttocks.
To do the exercise, lie on your back with your knees bent and your feet flat on the floor.
Place your hands on the floor beside you. Slowly lift your hips off the floor, keeping your back and knees straight.
Hold this position for a few seconds, then lower your hips back to the floor.
You can make the exercise more challenging by holding a weight in your hands as you lift your hips off the floor.
Start with a light weight and gradually increase the amount of weight you use as you get stronger.
The bridge exercise is a great way to improve strength and flexibility in your back and buttocks.
2. Chair squat
The chair squat is a simple yet effective exercise that can be done almost anywhere.
To do a chair squat, start by standing with your feet shoulder-width apart and your back against a wall or chair.
Slowly lower yourself down into a squatting position, making sure to keep your knees behind your toes. Hold the position for a few seconds, then return to the starting position.
Chair squats can help to strengthen the legs and improve balance and flexibility.
They can also be used as part of a cardio workout by increasing the number of repetitions and the speed at which they are performed.
For an even greater challenge, try doing one-legged squats or holding weights while squatting.
Read: Stay fit – 4 lower chest exercises to do at home
3. Knee pushup
The knee pushup is a simple but effective exercise that can be performed almost anywhere.
To do a knee pushup, start in a standard pushup position with your feet together and your hands shoulder-width apart.
However, instead of keeping your legs straight, bend your knees and place your weight on your shins.
From here, lower your body until your chest nearly touches the ground. Then, press back up to the starting position.
Knee pushups are a great option for beginners or those who are looking for a modification to the standard pushup.
They can also be performed in a variety of settings, making them a convenient option for busy people on the go.
Whether you’re at the gym or at home, give knee pushups a try and see how they can help you achieve your fitness goals.
4. Stationary lunge
The stationary lunge is a great way to work your lower body, and it can be done just about anywhere.
To do the exercise, start by standing with your feet hip-width apart. Take a large step forward with your right foot, and lower your body until your right thigh is parallel to the ground.
Be sure to keep your left knee tracking over your left ankle, and don’t let your right knee extend past your right toes.
From this position, push back up to the starting position, and repeat on the other side.
For an added challenge, try holding dumbbells in each hand. This exercise can be performed with either light or heavy weights, making it a versatile choice for both beginners and experienced lifters alike.
Give it a try today and see how it helps improve your strength and mobility.
5. Plank to Downward Dog
The Plank to Downward Dog is a great full-body workout that can be done almost anywhere.
To start, assume a push-up position with your hands directly beneath your shoulders and your feet hip-width apart. From there, raise your hips to form an inverted “V” shape with your body.
Be sure to keep your core engaged and your back flat throughout the movement. Return to the starting position, then repeat for a total of 10 repetitions.
This exercise is a great way to strengthen your core, arms, and legs all at once.
Plus, it can be done without any equipment, making it the perfect workout for when you’re on the go.
Give the Plank to Downward Dog a try next time you need a quick and effective workout.
6. Straight-leg donkey kick
The donkey kick exercise is a great way to tone your glutes and improve your balance.
To do the exercise, start in a quadruped position with your hands and knees on the ground.
Make sure that your back is flat and your core is engaged. From there, lift your left leg up behind you and kick your leg back as far as you can without arching your back.
Return to the starting position and repeat with your right leg.
You can also add a weight to the exercise by holding a dumbbell in each hand or wearing a weighted vest.
For an added challenge, try doing the donkey kick exercise with one leg elevated on a step or bench.
7. Bird Dog
The bird dog exercise is a simple yet effective way to strengthen your core muscles and improve your balance.
To do the exercise, start on all fours with your hands under your shoulders and your knees under your hips.
Keep your spine in a neutral position and engage your abs.
From there, extend your right arm out in front of you and your left leg out behind you.
Slowly reach forward with your right hand and back with your left leg, keeping your hips level.
Return to the starting position and repeat on the other side. Do 10-12 reps on each side.
This exercise can be adapted to different fitness levels by increasing or decreasing the range of motion.
For a challenge, try lifting your arm and leg higher off the ground. The bird dog exercise is a great way to improve core strength, stability, and balance.
Read: Top 5 Technique for shoulder impingement exercises
8. Forearm plank
forearm plank exercise is a great way to work the muscles in your arms and core.
To do a forearm plank, start in a push-up position with your forearms on the ground and your hands clasped together.
Your feet should be shoulder-width apart, and your body should be in a straight line from your head to your heels.
Keeping your core engaged, slowly lower yourself down until your elbows are at a 90-degree angle.
Hold this position for as long as you can, then return to the starting position.
As you get stronger, you can increase the amount of time you hold the forearm plank.
This exercise can be done anywhere and requires no equipment, making it an ideal choice for busy people who want to stay fit. Plus, it’s a great way to tone your arms and abs!
9. Side-lying hip abduction
The side-lying hip abduction is a great exercise for strengthening the muscles around your hips and thighs.
To do the exercise, start by lying on your side on a mat or firm surface.
Bend your knees and place your feet flat on the ground.
Next, slowly raise your upper leg until it is in line with your hips.
Hold for a count of two, then lower your leg back to the starting position.
To increase the difficulty, you can place a weight on your thigh or perform the exercise with one leg straight.
This exercise is a great way to improve balance and coordination while also toning your muscles. Give it a try today!
10. Bicycle crunch
The bicycle crunch is a great exercise for toning the abs and obliques.
To do the exercise, lie on your back on the floor with your hands behind your head. Bring your knees up to about 90 degrees and slowly pedal your legs in the air, alternating sides.
As you pedal, twist your torso to bring your elbow to the opposite knee.
Make sure to keep your head and neck in line with your spine throughout the movement.
Do 10-15 reps on each side. Bicycle crunches are a great addition to any ab workout routine.
11. Single-leg bridge
The single-leg bridge exercise is a great way to strengthen the muscles in your legs, butt, and core.
To do the exercise, start by lying on your back with your knees bent and feet flat on the ground.
Then, lift one leg off the ground and extend it straight out in front of you.
Next, press your heel into the ground and lift your hips up off the floor until your thighs are in line with your body.
Hold this position for a few seconds before lowering your hips back down to the starting position.
Repeat the exercise 10-15 times before switching legs.
Bridge exercises are a great way to improve your balance and flexibility, and they can also help to prevent injuries. Give them a try today!
12. Squat
The squat is an excellent way to tone your legs, buttocks and core muscles. Although it may seem like a simple movement, the squat is actually a very effective exercise that can help you to achieve your fitness goals. When done correctly, the squat targets all of the major muscle groups in your lower body, making it an ideal exercise for those who are looking to improve their strength and endurance. In addition, the squat can also help to improve your balance and coordination. By taking the time to master this exercise, you can reap all of its benefits and get one step closer to achieving your fitness goals.
13. Pushup
One of the most effective exercises you can do is the pushup. You don’t need any equipment – just your body weight – so you can do them anywhere.
They work your chest, shoulders, triceps, and core muscles. And they’re a great measure of your upper-body strength.
If you can’t do many pushups now, don’t worry. Start with as many as you can and work your way up.
Just be sure to keep good form: Lower your whole body at the same time, keeping your core engaged and your back straight.
Keep lowering until your chest is an inch or two from the ground, then push back up to the starting position.
Doing 3 sets of 10 to 12 repetitions a few times a week should help you see results in no time.
So give pushups a try – your arms, shoulders, and chest will thank you!
14. Pike pushups
Pike pushups are a great way to work your shoulders, chest, and triceps all at once. To do a pike pushup, start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
From there, tighten your core and raise your hips so that your body forms an upside-down V shape.
Next, lower your head down toward the floor, keeping your elbows close to your sides.
Once your head is just above the floor, press back up to the starting position.
Pike pushups can be challenging at first, but they get easier with practice. If you’re looking for a new way to mix up your workout routine, give pike pushups a try!
Read: 9 Tips For Workouts In Heat
15. Superman
Superman is a great exercise for strengthening the back and improving posture. It can also help to relieve back pain.
To do the Superman exercise, start by lying face down on the ground with your arms and legs extended.
Slowly raise your arms and legs off the ground, keeping your head and chest lifted. Hold this position for a few seconds, then lower your limbs back to the starting position.
Repeat the exercise 10-15 times. Remember to breathe slowly and evenly while you are doing the Superman exercise.
If you start to feel pain in your lower back, stop the exercise and consult a doctor or physical therapist.
16. Dead bug
The dead bug exercise is a great way to strengthen your core muscles.
To do the exercise, lie on your back with your knees bent and your feet flat on the floor.
Place your arms at your sides with your palms down.
Slowly raise your right arm and left leg off the ground, keeping your lower back pressed against the floor.
Hold for a few seconds, then return to the starting position.
Repeat with your left arm and right leg. Continue alternating sides for the desired number of repetitions. The dead bug exercise is a simple yet effective way to improve your core strength and stability.
Conclusion
So, what are you waiting for? Get up and moving! And when you’re done with these exercises, be sure to check out our other at home workout. With a little bit of effort, you can achieve the body you’ve always wanted without ever having to leave your living room. Are you excited to get started?
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