If you're like me, sometimes you can't get to the gym. Maybe it's a snow day and you live in Buffalo, New York. Maybe it's raining outside and your car won't start. Or maybe (gasp!) your dog ate all of your workout clothes! Whatever the reason for not being able to make it to the gym, there are plenty of exercises that can be done at home—even if it's just on an exercise mat or yoga mat on the floor. Here are seven easy exercises that will help tone up your body without any equipment needed:
Squats
Squats are one of the best exercises for your body. They work your legs and butt but also strengthen your back muscles, core and pelvic floor. To do a squat:
- Stand with feet shoulder-width apart, toes pointing forward or slightly turned out (about 10 degrees). Keep knees over ankles as you bend from hips to lower down into a squat with thighs parallel to the floor or until hamstrings touch calves if possible (do not go below 90 degrees). Never let knees go past toes!
- Push through heels to return upright; repeat 10 times for one set, then rest 30 seconds before doing another set of 10 reps. You can also do this exercise without weights by holding barbells in each hand instead of dumbbells; hold them at waist level when standing up straight before doing squats so that the weight is balanced evenly between both sides.
3/. When ready for more challenges, hold dumbbells at chest level while doing squats.
Plank
- How to do a plank:
- Begin in a high plank position, with your elbows directly under your shoulders and hands placed firmly on the ground as far apart as you can comfortably manage. Your body should be straight from head to toe, with no sagging in the middle or rounding of your lower back (which will cause injury).
- Hold this position for 30 seconds at first, then gradually increase how long you hold it over time until you reach 1 minute total. *
- Benefits include improved core strength and stability; improved shoulder mobility; better posture overall.
Push-ups
Push-ups are a great exercise for your upper body and core, but they can also be difficult for beginners. Pushups require you to keep your back straight as you lower yourself until your chest is close to the floor, then push yourself back up. If you have difficulty doing full pushups, start with your knees on the floor and use them as support during each rep.
To do this exercise at home:
- Stand with feet together and hands placed slightly wider than shoulder-width apart on an elevated surface such as a chair or bench (if needed). The higher the platform, the more difficult this exercise will be!
- Inhale deeply; then exhale while bending arms at elbows until forearms touch the floor behind the head--your body should be straight from head to heels during this movement. * Hold this position for at least 30 seconds before repeating it once more.* Repeat 3-4 times total if starting out strong but gradually build up over time so that eventually try doing 10+ repetitions without stopping between sets!
Dips
Dips are a great exercise for your chest and triceps. Start by placing your hands on the edge of a bench, chair or table and straightening your arms. Then slowly lower yourself until your elbows form 90-degree angles. Press back up, keeping the same tempo throughout each repetition.
If you're using weights: Start with five pounds in each hand and work up to 15 pounds over time (or more if needed). Rest one minute between sets, or switch to another exercise if you want more rest time in between sets of dips.
Step Up and Down
Step Up and Down
Stand facing a bench or chair, with your feet shoulder-width apart. Lift the heel of your right foot off the floor, then place it on top of the bench or chair. As you step down with that foot, raise your left knee up until both knees are bent at about 90 degrees. Do this for 10 repetitions before switching sides (right foot goes up first). Keep your back straight and core engaged throughout this exercise to avoid injury from falling forward or twisting too much as you move from side to side.
Side Plank
- You'll need a mat and a chair.
- Start in the push-up position but on your side.
- Hold the position for 30 seconds. You can do this exercise 3 times in a row if you're feeling ambitious!
- Lay on the mat with your arms at your side, palms down. Lift your legs up and hold for 30 seconds (or as long as you can).
Leg Lifts with Leg Raises
Leg lifts are a great exercise for strengthening your core and back muscles. To do them, lie on your back with both knees bent and feet flat on the floor. Lift one leg about six inches off of the floor (or as high as you can without straining yourself) and hold it there for two seconds before lowering it again slowly until it touches down gently on top of its partner. Repeat this ten times before switching sides and repeating again with your other leg lifted up high above ground level. *
- Squats
Squats are another great way to tone up those legs while working out at home! Stand upright with feet shoulder-width apart then bend down at hips until thighs are parallel with the floor; keep chest lifted throughout the entire movement. *
You can get a good workout at home with these exercises.
You can get a good workout at home with these exercises.
You can do them anywhere and don't need any equipment. You'll be able to do them in a short amount of time, too. The best part? They work for multiple muscle groups at once!
For example: if you want to work on building up your chest, back, and arms all at once (which is great for increasing strength), then try doing push-ups with one hand on top of a medicine ball or weight plate while holding onto something sturdy like a table leg or piece of furniture for balance (this will also help improve balance). You'll get an amazing pump from this combination move that uses both upper body strength as well as core stability because you're supporting yourself on one arm only--an awesome way to build muscle quickly without having access to fancy equipment like dumbbells or other expensive workout gear!
Conclusion
The exercises listed above can be done at home. These exercises are great for your body and will help you stay fit. You don't need any equipment or space, so there's no excuse not to try them out!
