Getting fit seems impossible when you can’t find the time to get to the gym, overcome your fear of working out around other people, or get the motivation to get out of the house. If making it to the gym is what’s been standing in the way of you and your dream body, today’s the day that changes! Follow these at home exercises that require no special equipment or gym membership and start taking steps towards your goal today.
Bodyweight Squat
Squats are the secret to improving your glutes and hamstrings. To perform a bodyweight squat, stand with your feet slightly wider than shoulder-width apart. Stand tall and hold your arms directly in front of you at shoulder level. Push your hips back, bend your knees, and brace your abs as you lower yourself as far as you can. Be sure to slightly arch your lower back and keep your torso straight as you do this exercise to prevent injury. Once you’ve lowered your body, pause, before slowly returning to the starting position. Do as many reps as you can comfortably do and aim to increase that number gradually each day.
Incline Push Up
If regular push-ups are too difficult for you, the slope pushes up is the perfect option to see great results in a manageable position. Assume a pushup position against a raised, sturdy surface. One of your stairs, an ottoman, or a box are all good options. The higher the cover you choose, the easier the exercise is. Create a straight line with your body by placing your feet straight out behind you. Make your muscles rigid and slowly lower yourself down until your upper arms go below your elbows, then slowly push yourself back up until you regain your starting position. Do as many reps as you comfortably can and over time, increase the number of reps or choose a slightly lower surface.
Hip Raise
Begin this exercise by laying on your back with your knees bent, feet flat on the floor. Place your arms out at a 45-degree angle and tighten your core. Be sure you aren’t holding your breath as you stretch your core. Squeeze your glutes and raise your hips off the ground until your body forms a straight line. Once you achieve that position, stay for 5 seconds before slowly returning to the starting position. Start by doing 10 repetitions and increase each day slightly.
