This workout may not be the perfect one to pump you up for the new year, but the reality is we all have lazy days and sometimes we need some exercises for those days too. I’m also guessing that you might still be coming out of a food (or alcohol) coma so baby steps are best. Many of us may find it difficult to start exercising and stay fit, mainly because it requires us to go to the gym or buy expensive workout equipment. But here’s some good news: there are many effective exercises that can get you closer to your dream body without ever leaving home. In fact, as long as you have a mat and the will to become healthier and stronger, you can reach your goals.
We want to offer you this full-body workout plan that can help you stay toned while saving money on gym memberships and sports equipment.
This exercise is aimed at flexing and extending your spine and improving your posture.
This exercise will help you tone the upper part of your body, and it’s called a “press up combo.”
For a nice leg extension combo:
WATCH THIS VIDEO FOR EXERCISE 1-3
This plank leg sweep is aimed at strengthening your arms and legs.
This reverse plank to tone your whole body.
WATCH THIS VIDEO FOR EXERCISE 4-5
This exercise will strengthen your legs, abs, and upper part of the body.
Here’s another core-strengthening exercise.
WATCH THIS VIDEO FOR EXERCISE 6-7
This bridge exercise involves leg lifting and tones the lower part of your body.
This exercise can help you work out your thigh muscles.
This exercise is a modified version of the previous one.
WATCH THIS VIDEO FOR EXERCISE 8-10
Total body workout that you do on the floor, this easy to follow routine is going to tone your thighs, booty, abs, waist, arms and chest.
More exercises you can do to get a toned body:
The set up for this one is the trickiest of the three exercises. Like the outer thigh lifts you lie on one side with your forearm on the ground, your hand supporting your head or you can lay flat on top of your arm. The main reason for this is the foot position helps keep me propped up and engaged in the oblique of the side you’re lying on. The front leg is going to turn out so think of rotating open from the hip to lift your heel towards the ceiling. You’ll need to continue thinking about this as you perform the exercise. Again, point or flex your feet – choose one to help contract your leg muscles. Your top arm you can once again play with as well – put it in front for balance or on top of your back leg. Lift the front leg up and down 20-30 reps. Hold and pulse for 20-30 reps.
Squats are a functional exercise that benefits your joint and muscle health, as well as your posture—all of which are important for improving your running form and speed, explains Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City. But there are a few things about how to do a squat you need to know before quickly banging out some reps on your next strength-training day.This exercise trains the legs, back muscles, and glutes.
- Place your feet shoulder-width apart. Turn them out slightly and hold your chest up.
- As you inhale, lower your body, bending the knees and pushing the hips back.
- Lower yourself slowly and hold for a second when your thighs are parallel to the floor.
- As you exhale, raise your body without lifting your feet off the floor. Return to the starting position.
Do 3 sets of 12 repetitions.
This exercise will stretch the front of your body, including your thighs and abdominal muscles.
Begin by sitting in Hero Pose (Virasana). In this position, your upper body is upright and your legs are bent back at the knees so the feet are on either side of your upper thighs. Stay in this position for 5-10 breaths.
Do you exercise at home? Which of these exercises would you like to try during your home workout? Tell us in the comments!