It’s Monday, you’re tired. It’s Thursday, you’re swamped at work. It’s Saturday, and you’d rather relax. Trust me, I get it. Sometimes the list of reasons (aka: excuses) can grow because there’s just too much going on in our lives!
But rather than use these excuses to keep us from getting our exercise in, it’s time to take matters into our own hands (and homes).
Whether you’re burnt out from work or too lazy to drive to the studio, there is a solution for getting your fitness on (that’s not as hard as you think). Here are five no-brainer exercises to try at home this week:
1. A Quick Yoga Routine
Yoga not your thing? Before you freak, consider this: yoga doesn’t have to be hard. You can actually work your full body muscles in a simple 15-30 minute routine. (Even if you’re a novice).
Try this: Start in the plank position. Raise yourself up to your palms with your arms extended so that you’re still in plank position with your lower half. Slowly lower down to your chest using your arms to hold you up.
Then, once your chest is on the ground, use your palms to push up into a “seal” pose. (Upward-facing dog). Then ground your palms and heels towards the ground, push into your lower half, extend your legs, and move your head back between your extended arms. (Downward-facing dog). Repeat this flow 5-10 times. Rest for 1 minute. Repeat.
2. Supermans and Bicycles.
For a total ab/core workout, get down on the floor or a solid surface and do Supermans. You’ll have your chest flat on the ground and then, simultaneously, lift both your arms and legs at full extension.
Hold as long as you can (pulse for an extra challenge!) then release. Repeat. Do this for about 10-15 minutes, or alternate with other exercises. Switch off and incorporate bicycle kicks and abs, too.
3. Planks-to-Pushups with Hip Raises
The plank is by far one of the easiest exercises to do at home because it requires no equipment. For this exercise, start in the plank position. Then push up onto your hands for a push up. Lower down to plank and then work on alternating which side you’re on.
When you’re in a side plank, lift your top hip and kick up as high as you can (slow and with control). Do pulses if you feel stable enough. Stay there for thirty seconds and then rotate. Repeat.
4. Lunge with Simple Weight
When it comes to burning your legs and thighs, lunges are killer—regardless of whether you’re at home or the gym. If you’re looking for exercises to try at home, weighted lunges are the best. And you don’t have to have *official* weight for them to work.
Look for something around your home that you can hug to your chest while you lunge. Maybe it’s a young child (haha!), maybe it’s a heavy pot or pan, or maybe it’s your bag of groceries. Get creative! Hold this object to your chest (or out in front of you for an extra challenge – be safe, of course!) and then work on alternating your legs for lunges.
You can also do sideways lunges or walking lunges, too, if the space allows.
5. Hip Thrusts and Raises
Hip thrusts are simple exercises you can do at home. They work better with a band but you don’t have to have one. All you need to do is lay on a flat surface and turn to your side. With both of your legs extended (or the bottom folded, if you need!) straighten your top leg and kick it up with control.
Work on alternating the legs every 20 raises or so. You also have the option to flip back into a high plank position and kick the legs out to the side, or ‘fire-hydrant style’ with the knee bent and at a 90 degree angle from the side of the body.
Try to do 20-30 reps with each leg before switching. Then repeat the entire sequence 1-2 times.
Ready for the challenge?! If you do any of these exercises at home, let us know. Leave a comment below!