It’s fall and while you’re probably enjoying apple picking and pumpkin carving, you’re probably not enjoying the cooler mornings, especially if you’re used to exercising outdoors. Why not take that workout indoors? Or start a new one!
Between work and your kid’s back to school schedule, your gym time is probably very limited. That’s no excuse! Even though your living room is small and you might not own dumb bells, you can still workout using your own bodyweight. Here are some great bodyweight moves you can do in the comfort of your own home.
- Supermans. Lay on your stomach, and reach your arms above your head, keeping the legs straight. Lift your right arm and left leg at the same time, squeeze your glutes and low back muscles, then lower each and lift your left arm and right leg. That’s one. Aim for three sets of 10- 15 reps.
- Leg Lifts. Stay laying on the floor, lay on your back. Put your hands under your butt or beside your hips. Lift your legs straight up to a 90 degree angle, then lower back down until they hover just above the floor without touching. Aim for three sets of 10 to 15 reps.
- Down Dog To Up Dog. Oh you know I would throw in some yoga moves! Move into downward facing dog — hands pushing into the floor, torso straight, butt in the air, balls of the feet on the ground, heels driving down. Move forward into a push-up position. Lower down, place your knees on the floor, then shift to the tops of your feet as you push through to upward facing dog, arching your spine. Tilt the pelvis forward to protect the back. Inhale, exhale. On the next inhalation, lift the hips up and back to where you began. Repeat 5-10 times through.
- High Knees. Run in place, bringing the knees above hip level. Keep your hands in front of you at hip level, palms down, and try and to hit them with your knees to get the most out of this one. Land on the balls of your feet (not your heels) for 10-second bursts, working up to 30-second sprints. Aim for 3-5 sets.
- Butt Kicks. Run in place, kick your heels to your butt with each stride. Go as fast as you can for 3-5 rounds of 20-30 second bursts.
- Mountain Climbers. Begin this exercise face down in a push-up position. Start by lifting your left knee toward your chest. Then quickly get that leg back and pop your right knee up to the chest. Go as fast as you can for 3-5 sets of 30-second bursts.
It’s that easy!