ouch on either side of your body, then push yourself up from the edge. Lower your body down toward the floor, then lift again using your arms. Repeat.
9. Squats & Lunges
If planks are the gold-standard exercise for developing core strength, then squats and lunges are the gold standards for developing lower-body strength. Like planks, squats and lunges are more challenging than they look. Just try to do 10 squats in a row. You’ll likely be huffing and puffing by the end, even if you’re in good shape to start.
To do a squat, stand up straight with your feet spaced about shoulder-width apart. Look straight ahead. Start to lower your body as if you’re about to sit in a chair. Keep lowering yourself until your thighs are parallel or nearly parallel with the floor. Your upper body should lean slightly forward as your knees bend. Slowly straighten back into a standing pose. Repeat for one minute or 10 reps.
To do a lunge, stand with your feet a few inches apart, staring straight ahead. Step forward with one leg, slowly lowering your hips toward the ground as you bend both knees. Keep the knee on the forward leg in line with the ankle rather than jutting it out. Your arms can be down at your sides or you can raise them over your head as you step forward. Hold the lunge for a beat, then step back to standing. Repeat for a minute, alternating legs.
You can squeeze a few squats and lunges into your day by doing them while you watch TV or while cooking your meals. If you’re working from home, try getting up between meetings or projects to knock out a few lunges or squats.
10. Kickboxing-Style Workouts
People of a certain age probably remember a workout called Tae Bo. Tae Bo was prominent in the 1990s, thanks to a series of home workout videos. The method combined movements from boxing and taekwondo, and it was challenging and fun. But it also improved heart strength, balance, and flexibility. While Tae Bo isn’t the household name it once was, derivatives of the workout, particularly cardio kickboxing, remain popular today.
If you’re looking for a workout that’s fast-paced and can get your heart pumping, try kickboxing at home. There are lots of options out there, including the official Tae Bo YouTube channel. Although some programs call for a punching bag and mat, you can easily do most without any special gear.
Final Word
If it’s challenging for you to get up the motivation to go to the gym or if leaving your house isn’t an option, you don’t have to skip exercise. Getting in a workout or two at home is likely to make you feel better, both physically and mentally.
Along with letting you workout from the comfort of your living room, another great thing about equipment-free exercises is that there’s nothing to lose. If you find that kickboxing, Pilates, or yoga just aren’t for you, you can easily move on to something else without any financial commitment.
What are your favorite exercises to do at home?
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