In today’s fast-paced world, finding time to hit the gym can be a challenge. However, staying healthy and fit doesn’t always require fancy equipment or a gym membership. With the right at-home workouts, you can achieve your fitness goals from the comfort of your own home. Here are some of the best at-home exercises recommended by personal trainers to help you stay healthy and fit.
Bridge Exercise
The bridge exercise is an excellent way to warm up and engage your posterior chain, which includes the muscles on your body’s backside. To perform a bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back down. Repeat for several repetitions.
Chair Squat
Chair squats are a simple yet effective exercise for strengthening your legs and core. Start by standing in front of a sturdy chair with your feet shoulder-width apart. Lower yourself down into a squat position, as if you were going to sit in the chair, keeping your chest up and your knees behind your toes. Pause for a moment, then push through your heels to return to the starting position. Repeat for several repetitions.
Knee Pushup
If you’re new to strength training, knee pushups are a great way to build upper body strength. Begin by getting into a plank position with your hands shoulder-width apart and your knees on the ground. Lower your chest towards the floor by bending your elbows, then push back up to the starting position. Focus on keeping your core engaged and your body in a straight line throughout the movement.
Stationary Lunge
Stationary lunges are an effective lower body exercise that targets your quads, hamstrings, and glutes. Start by standing with your feet hip-width apart and take a large step forward with one foot. Lower your body down until both knees are bent at a 90-degree angle, then push through your front heel to return to the starting position. Repeat on the other side.
Plank to Downward Dog
This exercise combines elements of yoga and strength training to target your shoulders and core. Begin in a plank position with your hands directly under your shoulders and your body in a straight line. Push your hips up towards the ceiling into a downward dog position, then return to the plank position. Focus on maintaining a strong core and keeping your shoulders away from your ears throughout the movement.
Straight-Leg Donkey Kick
Donkey kicks are an excellent exercise for toning the glutes. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips. Extend one leg straight back behind you, keeping it in line with your hip, then lift it up towards the ceiling while squeezing your glutes. Lower your leg back down and repeat on the other side.
Bird Dog Exercise
The bird dog exercise is a full-body movement that helps improve stability and balance. Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back, keeping your back flat and your core engaged. Hold for a few seconds, then return to the starting position and repeat on the other side.
Forearm Plank
Forearm planks are a challenging core exercise that also engage the shoulders, chest, and back. Start by lying on your stomach with your elbows directly under your shoulders and your forearms on the ground. Lift your body up into a plank position, keeping your core tight and your body in a straight line from your head to your heels. Hold for as long as you can while maintaining good form.
