SPACE-EFFICIENT EXERCISES TO DO AT HOME
Sometimes you need a quick, effective workout, but you just don't have a lot of space to do it in. And with the colder, rainier weather upon us, it's not ideal to take your workout outside. We've put together a list of some awesome bodyweight moves-broken down into core, lower body, upper body, and cardio moves- so that you can get a great workout right in your living room-no huge gym space required!
Core Home Workout Moves
Sit-Ups.
Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders over your chest or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly lower yourself down, returning to your starting point. Inhale as you lower. Aim for 20 to start, and work your way up to 50 once you’re a pro.
Crunches.
Lie faceup on the floor with your knees bent and feet flat on the floor. Place your hands behind your head, allowing your elbows to bend out to the sides.
Contract your core so that your low back gently presses against the floor.
From here, exhale as you lift your head and shoulders a few inches off the floor, contracting your abs. Be careful to not strain your neck, scrunch your shoulders, or pull your neck forward with your hands. Breathe in as you slowly lower back to your starting position with control. Shoot for three sets of 20.
Bicycles.
Lie on your back feet in the air, knees bent. Place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for one minute.
Planks.
Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet. Hold for one minute.
Lower Body Home Workout Moves
Squats.
Back straight, feet slightly turned out. Drop your seat to knee height. Do two sets of 10. Advanced version: perform these with your kid on your back.
Lunges.
Start standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor while swinging your left arm forward for balance. Push off your right front foot to return to standing. Do two sets of 10 on each side.
Squat Jumps.
Bend your knees as if you are going into the squat position, tucking your arms like a downhill skier. Spring off the floor and straighten your legs in the air, before landing in a squat once again. Advanced version: When you push off the floor into a jump, add a half-twist so you land facing the opposite direction. Do two sets of 10.
High Knees.
Jog in place for one minute, lifting each knee as high as you can.
Bavarian Split Squats.
It sounds hardcore, but it’s just a regular squat with one leg resting on a chair seat or low table behind you. Focus on keeping your weight over your forward leg, and don’t let your knee bend further than your toes. Two sets of 10 on each side.
Calf Raises.
Face a wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Advanced version: Let your kid ride piggyback for extra resistance.
Upper Body Home Workout Moves
Push-Ups.
Drop and give us 20! For extra weight resistance, have your child sit on your rear as you perform the movement.
Dips.
Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is it suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.
Dead Lifts.
A modified version of the gym classic, you’ll need a heavy, low-to-the-ground object for this, such as two gallon-size jugs of water, dumbbells, or a duffel bag filled with shoes. Start standing, feet shoulder-width apart, back straight, knees slightly bent. Keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to a vertical position. Lower down; raise back up. Do 20 times.
Cardio Home Workout Moves
Jumping Jacks.
Start with your legs together, hands by your side. Jump both feet out to the side while simultaneously raising your hands in the air over your head. Do as many as you can in 2 minutes.
Burpees.
Start in a standing position and then squat down. Kick your feet back to get into push-up position and complete a push-up. Then, bring your feet back to where they were and jump into your original standing position. Repeat this 5-10 times, or do as many as you can in 2 minutes.
Now that you know these space-saving exercises, there is no reason why you can't get a great sweat session on right in the comfort of your own home! Be sure you are getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week to keep your body healthy and functioning like it should!