Family & Lifestyle
10 Quick and Easy Exercises You Can Do in Your Home
Who says you need an expensive gym or fancy equipment to get a great workout? These 10 exercises are quick, easy, and pack a great punch for anyone looking to lose weight and look great!
An oldie but a goodie! Start off with your hands and knees on the ground. Next, flatten your back and stretch your legs out behind you so that you are resting on your hands and toes; tighten your core, keep your back straight, and your head aligned with your spine. Finally, bend the elbows and lower your torso slowly towards the ground until your chest makes contact. Push slowly back up and away from the floor until you are have returned to your starting position and you’ve made the first step towards stronger arms, chest, and shoulders!
For a simpler alternative, rest on your knees instead on your toes and repeat the steps above.
For rock hard abs, look no further! Lie on your back with your feet flat on the ground and your hands behind your head. Engage your abdomen and core to pull your torso up off the ground—don’t let your arms do any of the work by pushing your head up! Hold the position for a moment before slowly releasing and easing back down. Challenge yourself to see how many you can do. If you’re looking for a more advanced ab workout, try reverse crunches. Lay flat on your back again, this time with your arms outstretched at your sides, palms down. Lift your feet off the floor keeping your knees at a right angle. Hold this position and then slowly roll your hips upward and off of the ground so that your toes are pointing behind you. Lower your legs back down in a slow, controlled motion.
Start off this super workout by laying flat on your stomach with your arms stretched straight out in front of you and your toes pointed back. Then, lift your arms and legs a few inches off the ground by tightening your abdomen muscles. After you’ve held the position for a few seconds lower your arms and legs back to the floor. Repeat as desired and work out your shoulders, butt, and back!
Stand with your hands resting on your hips and your feet hip width apart. Step one leg forward and lower yourself down until your knee is bent 90-degrees. Repeat this with your other leg and you’re on your way to thinner thighs!
A front plank is the simplest plank and targets the ab and back muscles. There’s not a lot of movement involved; the object of this exercise is your use your core muscles to hold yourself off the ground for as long as possible. Position yourself so that you are resting on your toes and elbows, with your forearms on the floor at a 90-degree angle. Keeping your legs and torso straight, tighten your stomach muscles and hold for as long as desired. Let yourself down slowly when you can no longer hold the pose.
To target the sides of your abs and your butt, try a side plank. This time, rest on just one elbow with your legs stacked on top of each other; your torso should be facing the wall in front of you. Lift your hips up off of the ground and hold. Make sure to do this on both sides so that you even out your muscle strength and tone.
6. Jumping Jacks
Jumping jacks may seem simple but they are a great way to get your heart rate up! Stand up straight with your feet together and arms by your side. When you jump up, your legs should spread wide and your hands should touch above your head before returning back to the starting position. Speed these up and add a clap above your head when your hands touch to keep your feeling motivated!
To begin stand up straight with your legs hip width apart. Next, mimic a sitting motion so that your knees form a right angle and your butt and thighs are parallel to the floor. Keep your back as straight as possible by bending down towards the floor—you can use your arms for balance. Holding this position will help to strengthen the butt and thigh muscles; get ready to feel the burn!
For a more intense workout, incorporate a jump into your squats. Once in the lowered squatting position, explosively jump upward , fully extending your legs. Try to land softly on the balls of your feet and then go right into your next squat.
This one is a little more complicated, and very active. Start off standing straight up. Drop down quickly into a squatting position with your hands touching the floor. Next, kick your legs back so that you are in a push up position. Lower yourself all the way down and then push back up into a squat. Explode upward into the air and land back in the original standing position. Do this as fast as you can
9. Calf Raises
Here is one of the few exercises that helps target the calves and shins specifically- and it’s pretty simple! Stand straight up with your arms at your sides. Slowly raise yourself up onto your toes so that your calf muscles pull tight. Lower back to the floor after a moment and repeat.
For a simple variation, try the above exercise standing on one leg. You’re your knee so that your foot lifts backwards off the floor. Repeat with the other leg.
10. Fire Hydrants
An awesome way to work out your thighs and butt—you’ll really be feeling the burn on this one! Start off on your hands and knees with your back flat and your neck aligned with your spine. Raise one knee forward and bring it as close to your chest as possible; keep your knee bent and swing your thigh out to the side; finish off by extending the leg out behind you that it’s in line with your back. Repeat with the other leg and make sure all of these motions are slow and controlled for the best workout possible.