Getting active regularly is a great way to improve your mental and physical health. From reducing stress and anxiety to building muscle mass, moving your body in ways that you enjoy can be incredibly transformative and beneficial. However, it can be very overwhelming (and costly!) to go to a gym. After a long day at work, the last thing you want to do is go into a gym where there are people everywhere, and you don’t know how any of the machines work. Luckily, there are lots of exercises you can do that are great for your body and only require a little bit of space at home. We asked fitness experts what their favorite exercises are that require no equipment but still pack a punch, so that you can transform your body without having to leave your house.
Planks
One part of the body that often gets overlooked in workout programs is the core, but building strength in that part of your body is essential. “Core strength is important, because it provides stability for the spine. The core connects our upper body and lower body, and allows for the transfer of power and force between the two.” Says Aimee Nicotera, MS, a Health Coach and Virtual Studio Owner. “Planks are great, because not only do they require strength from the back and abdominals, but they also require stability from the shoulder girdle and pelvic girdle.” Try doing a plank every day, starting out small and then adding time each day to build up strength.
Standing Cat Cow Stretch
Although it may not get your heart pumping like cardio, stretching is one way you can get moving regularly and transform your body from the inside out. “If you struggle a bit with coordination and balance, stretching often definitely helps! And if you’re not sleeping well or feel a bit more anxious than normal, you’ll feel the benefits of stretching almost immediately! Better posture, circulation and organ function all work together to improve the balance of one’s body both physically and mentally.” Says Mika Morris, a Body FX Sports Nutrition Specialist. One stretch that is great for your whole body is the standing cat cow stretch, especially if you spend a lot of time sitting at a desk.
Fire Hydrants
Some of the biggest muscles in your body are found in your legs and glutes. “The glutes are the foundational movers for standing and sitting out of a chair. They help keep you upright while walking and are very big muscles that help with all basic moves. For athletes, glutes help with jumping and being explosive, powerful, and strong in many sports.” Says fitness specialist Denise Cervantes. Fire hydrants are one of the best equipment free exercises for building strength in your glutes.
Try these three workouts on your living room floor to build strength overall, see steady progress, and feel your best from the inside out. Working out doesn’t have to be stressful, and it doesn’t require a lot of expensive equipment, or even leaving your house. Getting started can be as easy as getting off your couch and walking a few steps to some open space.
