There are several reasons to love the home exercise, First, you can do them in the privacy of your own home. Second, who cares if your legs aren’t shaved and you’re a sweaty mess? Third, you can watch TV whilst doing them. And finally, it’s free and easy to do! Here a few suggestions for at-home exercises.
Lunges are one of my favorite at-home exercises and anyone can do them regardless of their workout level. Your beginning pose should be with both your feet side-by-side and together. Next, using only one leg at a time, step forward and bend you knee. The leg that you did not use to step forward should now be bent at a 90 degree angle. Also, your knee should not be touching the floor. Hold this pose for a few seconds and step back to your original, or “resting,” position. Finally, alternate between legs. Lunges can be done with or without weights depending on your workout level.
2. Donkey Kicks
Donkey kicks are a fool-proof way to get a better looking butt! First, get on your hands and your knees – your hands should be aligned with your shoulders and you knees should be aligned with your hips. Second, “kick” one of your legs backwards by slowly raising your leg backwards but keeping it bent. Your final position should be with one of your legs bent at a 90 degree angle, in the air, with your foot flexed and parallel to the ceiling. Hold for a few seconds before returning your leg back to its resting position on the floor. Repeat this 15-30 times for each leg.
Squats are a must for all workouts! Unfortunately, they look easy but there are a lot of things to avoid. Essentially, squats are when you stand up straight, bend your knees to lower your body, and then return to a standing straight position. However, it’s more complicated than that. First, your feet should be aligned with your shoulders. Second, when bending your knees they should never go past your toes! Third, keep your back straight as much as possible (imagine you’re sitting down in a chair) and do not stick your butt out. Fourth, keep your weight distributed in your thighs and in the heels of your feet. Fifth, never use your knees to lower your body when doing squats. Who knew something so simple took so much work!
4. Hip Raises
One of my favourites because it’s perfect for an amateur such as myself, hip raises work out the core and the butt! Lie on the floor with your feet flat on the floor and your knees bent. Next, spread your arms out but don’t make them stiff or stretched out straight. Finally, lift your butt off the floor until your body is a straight line from your shoulders to your knees (your back should not be more or less arched than what is was when your body was lying flat on the ground). Easy!
5. Side Planks
Side planks are a great core exercise! Start with one side of your body by resting on its side. Next, lift your body a bit and place your arm underneath you so that your elbow is aligned with your shoulder. Once you are in a sturdy position, raise your hips off the floor with your elbow still aligned underneath your shoulder. Your body should now be a straight line from your ankle to your shoulder to your head. Hold for as long as possible, aiming for at least 60 seconds on each side.
My least favourite but definitely a core-workout must! Start with your back flat on the floor and your knees bent. Second, put your hands behind your head (your hands shouldn’t actually touch the back of your head) or cross them over your chest. Lift your shoulders and your head (not your entire torso) and squeeze your abdomen. Hold for 1-2 seconds and relax your shoulder and head back to resting position. However, your head should not touch the ground when you go back down.
Burpees are an intense way to work out your entire body that requires different poses and positions! First, stand with your feet shoulder width apart. Second, get in to a squatting position. Next stretch your arms out and kick your legs back so you are now in a extended push up position. Lower your body and lift yourself up (technically doing one push up). Fourth, using your strength, go from the push up position and jump in to a standing straight position. As for the finale, clap your hands above your head while you’re jumping up to the standing position. Ridiculous? Yes. Effective? Most definitely.