The cold months are creeping in – and if you’re anything like us, the last thing you want to do is leave the house. When the couch, television, and mounds of blankets are calling your name, how do you abandon them? At the same time, we want to keep our bodies healthy. Are you thinking what we’re thinking? That’s right: a great bodyweight exercise program to follow in the comfort of your own home! Here are some options to help you get started!
Marching Glute Bridge
(image via complete pilates)
Activate your core and glutes with a marching glute bridge. Start by lying down on your back with your knees bent and your feet flat on the floor, arms alongside your body. Slowly lift your hips into a bridge. Once stable, keep one knee bent in the bridge stance and lift the other off the floor. Do your best not to move any other parts of your body. Slowly bring your lifted knee back down and switch legs. Do 10-12 reps on each side, then rest or alternate another exercise into the mix. Start slowly to perfect your balance; once you get it down, you’ll feel the burn.
(image via today)
If you’re looking to tone your triceps, focus on tricep dips. Start by sitting in front of a sturdy coffee table, bench, or chair with your legs extended. Put your hands on top of the furniture behind you, shoulder-width apart. Point your fingers toward your body. Use your arm strength to pull your body off the floor. Once straight, slowly bend your elbows until they’re at a 90-degree angle. Push back to the straight position and repeat the process. Do 10-12 reps on each side, then rest or alternate another exercise into the mix.
(image via webmd)
Burpees are an excellent HIIT exercise you can do at home. Start by perfecting the stance: Stand tall with your arms by your side and your feet shoulder-width apart. Then, bend your knees like you’re squatting, but instead of returning to the standing stance, place your hands on the floor in front of your feet. Put your entire body weight in your hands and thrust your legs backward into a plank. Complete a push-up, then return to standing with a jump. Squat, plank, push-up, jump. Do 15 burpees to complete one set. Rest and repeat.
(image via verywell/ben goldstein)
There are many types of lunges, but we like the walking lunge, which improves strength, stability, and balance. Start at one end of the room and walk to the other, performing lunges the entire way. Step ahead with one leg, then bend the opposite leg 90 degrees. Straighten the leg, then stand and switch to the other leg. Do this for approximately two minutes to complete the exercise.
(image via prescription fitness)
Burn calories and get your lower muscles working in overdrive with step-ups. They’ll also help you with stability and balance. Start by standing in front of a surface that’s knee high, like a bench or a gym block. Then, step up with your right foot, pushing through with your heel. While you’re in the air, raise your left knee. Next, lower your left leg down and step backward off the bench. Do 10-15 reps, then switch legs.
What are your favorite at-home bodyweight exercises? Share them with us in the comments below!