Five Awesome At Home Exercises
Here is a great set of exercises that you can do at home without any equipment at all! Perfect if you are traveling and maybe don’t have access to a gym and want to get a workout it in your hotel room.
- Glute Bridge
- Glute bridges are a great way to strengthen the hips and butt.
- Start by squeezing your glutes and abdominal muscles then lift your hips off the ground until the knees, hips and shoulders are in a straight line.
- Hold the position for 2 counts and slowly lower down half way returning to start position.
- Repeat for desired number of repetitions (15-20).
- Cook Hip Lift
- Cook hip lifts are essentially single leg glute bridges. They isolate each glute to give more focus one at a time.
- Start by taking one leg and crossing it over the other leg placing the ankle on top of the opposite knee. Be sure that the leg the ankle is resting on the foot is flat on the floor and the knee is bent.
- Next, squeeze your glute on the side that the leg is planted on the ground and squeeze the abdominal muscles then lift your hips off the ground until the knee, hips and shoulders are in a straight line.
- Hold the position for 2 counts and slowly lower down half way returning to start position.
- Repeat for desired number of repetitions (15-20 per side).
- Plank & Leg Lift
- Get into a push-up position on the floor
- Bend your elbows 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
- Hold the position. While you hold slowly raise one leg off the floor above the glutes and squeeze the glute when the leg is at the top. Hold the squeeze for 2 counts and slowly lower back down, but don’t quite touch the floor.
- Repeat for desired number of reps (about 15 per side).
- Body Weight Squat
- Start with the feet shoulder width apart and toes turn out slightly.
- Slowly lower down bending at the knees and bringing the hips to your lower body. Keep your chest up so you don’t bend forward striating your back.
- At the bottom hold for 2 counts and slowly, come back up.
- Repeat for desire number of reps (15-20).
- Squat Jumps
- Start with the feet shoulder width apart and toes turn out slightly.
- Slowly lower down bending at the knees and bringing the hips to your lower body. Keep your chest up so you don’t bend forward striating your back.
- At the bottom hold for 2 counts and using the legs power yourself up jumping off the ground and then landing into a low squat when you come back down.
- Repeat for desire number of reps (15-20).
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