That day will inevitably come when you can’t make it to the gym for some reason or another. Maybe your car broke down, you were held up at work, or you had a migraine. Nevertheless, when you can’t get to the gym, you can still do a really thorough workout at home—even if you haven’t got a pair of dumbbells in sight.
The truth is that you don’t need a gym membership to blast flab and tone up. In fact, you don’t even need equipment. Here are ten fabulous fitness moves that you can do at home simply using your body weight as resistance…
Alternating Lunges
Lunges are an excellent way to challenge your core as well as your quadriceps and hamstrings. Start with your feet hip-distance apart, and step forward with the right leg, landing heel first with the knee bent 90-degrees so the leg is parallel to the ground.
You’ll feel it burn in your glutes, hamstrings, and quads if you’re doing it correctly. Repeat by alternating lunges with the left leg. Do 10 to 15 repetitions.
Plank
Planks challenge your core stabilizing muscles (i.e., your abs, hip flexors, obliques, and lower back). A plank mimics the high pose of a push up. Start in a table top position on your hands and knees, your wrists should sit directly under your shoulders.
Kick back onto your toes and straighten your legs, keeping your butt, head, and shoulders in a straight line. Hold for 10 to 15 seconds and lower. You can also do planks on your knees until you gain strength. Do 5 repetitions.
Donkey Kickbacks
This exercise creates alignment and balance between your abs and your back muscles. Start on your hands and knees in tabletop position, with your knees directly under the hips and your wrists beneath your shoulders. Keeping your hips square, kick your right leg back and straighten it behind you.
Hold for 10 seconds and then lower and kick your left leg back in the same manner. Do 10 to 15 repetitions on each side.
Superman’s
One of my all time favorite exercises, Superman’s will make a superhero out of the muscles in your lower back while simultaneously lengthening and strengthening the legs. Start lying face down on your stomach with your arms and legs extended straight. Your palms should face one another.
Lift your right arm and left leg up a few inches off the floor at the same time so your back slightly arches to form a bow shape. Hold for 5 seconds and the lower and alternate, lifting the left arm and right leg. Do 10 to 15 repetitions on each side.
Push-ups
Assume a push-up position on the floor, balancing on your toes with your wrists under your shoulders and arms straight. Your body should form a straight plank, with your head, butt, and shoulder in a straight line. Lower your whole body, staying straight by bending the elbows at 90-degrees. Push up by straightening the arms at the elbows once more. Do 10 to 15 repetitions.
Side Leg Raises
This move focuses on the muscles in your hips and outer thighs. Lie on left your side with your legs stacked on top of one another. Lift your right leg straight (mimicking a scissor kick) into the air using your thigh muscles. Hold for one count, lower, and lift again. Do 10 to 15 repetitions and swap sides.
Side Plank
Lie on your right side with your spine and legs straight. Stack your left leg and foot on top of the right. Lift yourself up onto your right arm, your wrist and hand should be directly under your shoulder.
Your entire body should form a straight line from your ankles to your head. With your core tight, hold this position for 20 seconds. Repeat a few times on each side.
Hip Raise
Lie on the floor with your knees bent, feet hip distance apart. Place your arms flat at your sides, palms facing up. Tighten your core and push with your feet and glutes, raising your hips in a bridge pose with knees parallel to hips. Hold for 5 seconds and gently lower your hips, one vertebra at a time. Repeat 5 to 10 times.
Downward Dog
A move that primarily focuses on loosening those tight hamstrings, downward dog also strengthens and lengthens the arms, shoulders, and core.
Start in plank position with your palms under your shoulders and lift your hips up and back so your body forms an upside-down V-shape. Reach your heels toward the ground, and tilt your hips up to the ceiling. Relax your head and neck, and enjoy the stretch to the backs of your legs, and if you like, alternately pedal your heels. Hold for 10-seconds.
Bodyweight Squats
Stand up straight, facing forward with your slightly wider than hip-width apart. Keeping your pelvis tilted down and with a slight arch in your lower back bend at the knees, sitting back like you would in a chair. You can keep your arms at your sides or reach them straight out in front of your body for balance.
Hold for 10-seconds then straighten your knees to stand straight back up. Do 10 to 12 repetitions.
