When the weather gets cold, it’s harder and harder to fit regular exercise into your day. Here are ten exercises you can do anytime, anywhere – with no equipment!
Yoga uses your own body weight to help tone muscles while increasing flexibility – and it’s one of the easiest forms of exercise to practice at home. Get started with the Downward Dog yoga pose by placing your hands and knees on the floor. Keep your knees under your hips and your hands slightly in front of your body. Gradually lift knees off the floor, slowly straightening legs and pushing your buttocks toward the ceiling, to create a triangle with the floor. Hold the pose while gently pressing your heels toward the floor.
Push-ups work the pectoral muscles – as well as your triceps and deltoids – and are essential to a good upper body workout. Place your toes on the ground and your hands on the floor, extending your arms beneath your shoulders; then, bend your elbows to lower your torso to the ground. Straighten your arms to lift your body to its starting position. If a traditional push-up is too challenging, start with knees on the floor. To add difficulty, try lifting one foot off the floor and extending one arm in front of you through the move.
Give your abdominal muscles a workout with a traditional crunch. Lay flat on your back with knees bent and feet shoulder-width apart. With your hands behind your head, use your core muscles to lift your shoulders off the ground while keeping your back straight and neck relaxed.
Side leg lift
A side leg lift works your abs, hips and butt. Lay on your side with your legs stacked on top of each other and your head resting on your arm. Lift the top leg for one count and return to the starting position to complete one rep. Switch sides and repeat.
To work your thighs, buttocks and hamstrings, try incorporating lunges into your routine. Start out standing upright with feet together then extend your left foot behind you while bending your right knee to bring you forward to the ground. Switch sides and repeat.
Like lunges, squats help tone the thighs, buttocks and hamstrings, as well as the hips. Begin in a standing position – with feet shoulder-width apart – and extend your arms in front of you, until they’re parallel with the ground. Keeping your back straight, bend your knees to bring your hips closer to the ground; then, return to a standing position.
Jumping Jacks are a great way to incorporate cardio exercise into an at-home workout. Start out standing, with your legs together and arms at your side. Simultaneously move your arms and legs up and away from your body; then, return to your starting position and repeat. Challenge yourself by assuming a brisk pace!
Place one elbow on the ground, with your body facing the wall and your legs stacked on top of each other. Lift your hips off the ground and hold the position for a minimum of 30 seconds. Switch sides and repeat.
Place your elbows and toes on the ground and hold this pose for a minimum of 30 seconds, keeping your back straight, legs together, and abdominal muscles engaged.
Strengthen your lower back muscles with the Superman pose. Lie face down on the floor with your arms extended in front of you. Lift arms and legs off the floor, and hold the position for up to 30 seconds before returning to your starting position.