Working out from home is a great alternative if you don’t have time or feel uncomfortable going to the gym. You own body weight and space for a workout mat are all you need to get started. Aim to do each of these exercises three to four times a week with about 10 – 12 reps each. Or make it as a HIIT circuit, and complete each exercise in 20 or 30 sec and repeat 2 or 3 times to raise your heart rate.
Push-ups are great upper body exercise. They work arms, back, chest and core muscles. If you can’t perform in proper yet start out on your knees.
Your glutes are the largest muscle in the body, so they should always be included in any strength training workout. Focus on keeping your knees over your toes, having your weight on your heels and bringing your hands in front of your chest.
If there is only one exercise you have time to do in a day, it should be a basic plank. Supporting your body with your forearms and toes on the ground you tighten and hold your body in a plank position. Your abs will thank you!
Lunges are challenging as they incorporate balance and core stabilization into a strength move. Place your hands on your hips and step one leg forward, lowering your body until your back knee is as close to the ground as you can get it. Then step forward with feet together again or, if space is limited, step back into your original position.
This might sound too easy, but arm circles build muscles that help keep your shoulders and neck stabilized. Simply put your arms out and make small, controlled circles forward, then back.
The bridge march works the core, legs, and back. Lay on the ground with your knees up, then raise your hip. Hold this position, and raise and lower one leg at a time, holding at a 90-degree angle for about 5 seconds. Carefully lower your foot to the ground and repeat with the other leg.