This time of year, now that back-to-school season is back in full swing and the days are getting shorter, numerous people have a difficult time keeping up an effective training routine.
With all the busy events and schedules that typically come with the autumn season, it can be easy to fall off your usual training and exercise regimes, perhaps because you run out of time during the day, or simply are too tired from all your other activities to get moving. However, one of the most fascinating parts about exercise and movement is that you don’t have to do anything fancy to make it effective. You can even stay in the comfort of your own home. We spoke with a certified physical therapist and running coach, Amanda Grimm, with Knead Massage, about three quick and “simple” exercises you can do to maintain a toned body and easily get in your workouts this fall season. Read more about them below.
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1. Bodyweight Squats
While they might be a little bit of a pain, squats are an excellent exercise to do from home, as they are fun and challenging at the same time, improving several muscle groups at once.
"Standing with your feet shoulder-width apart, lower your hips back and down, as if you were going to sit in a chair. Keep your chest up as you lower yourself to around the point where your thigh bones are parallel with the ground (or lower if you feel comfortable)," instructs Grimm. "Then, simply drive through your heels to return to standing. Squats work really well for toning, helping to build muscle across a range of muscles whilst also contributing to some calorie burning too. Aim for three sets of 15-20 reps total."
To make squats a little easier, you can pick your favorite slow to moderate tempo song and squat to the beat, helping time pass!
2. Push-Ups
This is one of the most classic, old-school exercises, and it's a classic for a reason. Push-ups are notorious for improving your upper body strength, and offer "a fantastic way to engage your chest, shoulders, triceps and core stabilising muscles," according to Grimm.
"Get into a plank position with your hands slightly wider than shoulder width apart, and your body forming a straight line," she explains. "Lower your chest to the ground by bending at the elbows, keeping the rest of your body taught. Once your chest touches the floor, push back up by straightening your arms. Aim for three sets of 8-15 reps, depending on your fitness level."
This is another exercise you could literally do on your living room or bedroom floor!
3. Plank Holds
Another fun way to challenge yourself and also get in a quick workout is by practicing a plank! Like push-ups, all you need is yourself and a clean floor or mat.
"Plank holds are the gold-standard movement to build core strength and stability," says Grimm, who notes your core is " central to almost all movements," which emphasizes the importance of working towards strengthening it.
"Lying on the ground, elevate your body by resting on your forearms and feet, keeping your body straight," she instructs. "You should feel your core muscles engaging, and it's important to maintain steady breathing."
