Easy At Home Exercises
Illustrations and videos. No equipment needed.
Try this routine of easy at home exercises for a convenient way to build your strength without equipment. The exercises below include straight forward instructions, illustrations and 6 short videos that show how to progress the exercises once your strength and fitness improves.
A 15-20 min routine: 8 easy at home exercises
1) Lie on your back with knees bent and feet flat on the floor. Raise one leg at a time in the air, keeping your knees bent 90 degrees, as if your legs formed a table top.
2) Hold this position 10-15 seconds, then lower 1 leg at a time back to the starting position. Keep your abdominals firm so that your back is completely still throughout the exercise.
Note: the video below shows the Table Top on a foam roller, a more challenging version of the exercise.
1) Knees bent and feet flat on the floor as above with your heels spaced comfortably from your bottom. Raise your bottom upward slowly lifting one vertebra at a time from your exercise mat.
2) Continue lifting your bottom upward until there is a straight line from your shoulders to your knees. Hold this position 10-15 seconds. Think of reaching your knees forward over your ankles as you hold the bridge. Repeat 3-4 times.
To increase the challenge for this exercise, straighten one leg at the top of the bridge. Hold 5-10 seconds. Lower back down and then straighten the other leg the the next time up. Repeat 6-8 times to start.
#3 Forearm plank
1) Lying on your stomach, rest on your forearms with your elbows directly under your shoulders.
2) Press through your shoulder blades until they are spaced wide on your back (instead of being pinched together).
3) Lift your chest so your upper back doesn’t round. Tighten your abdominals to lift your waist off the floor and make a straight line from the top of your head to your knees.
To increase the challenge for this exercise, do this move on your toes instead of your knees. Be sure to maintain firm abdominals. Also, keep your body in a straight line during the exercise.
Hold this position 10-15 seconds, then lower your waist to the floor. Repeat 3-4 times.
#4 The Star
1) Balance on your L hand and L knee (knee bent 90 degrees), reach your R arm straight out from your body. Straighten your L leg so that it’s in line with the rest of your body.
2) Raise your R Leg as high as you can, then slowly lower to the start position.
#5 Prone leg curls
(starting position) Reach the top of your head and feet in opposite directions until your upper body, knees and feet are off the floor. Hold your arms straight and squeeze your shoulder blades and your thighs together. From the starting position, bend and straighten your knees slowly, keeping your knees off the ground throughout the exercise. Also keep your knees as close together as possible--squeeze a pillow between your knees if that helps. Repeat 12-15 times. Add light ankle weights to increase the challenge.
#6 Heel raises
Go up on your toes as high as possible without leaning your body weight forward. Stay up and maintain your balance for 2-3 seconds. Repeat up to 25 times. Keep your weight over your big toes as you go up and down. Once you can easily do 25 repetitions, try lowering back down on one foot. Then progress to single leg heel raises.
#7 Shoulder circles
With your arms out to the side and elbows straight, slowly roll your arms forward, down, back and up as shown. Stand tall with your chest out and keep your arms long to maintain good posture. Repeat 12-15 times and then reverse directions. Note: with slow movement and light weights in your hands, this can become one of the more challenging rotator cuff exercises. Start with 1/2 to 1# weights at first.
#8 Wall slides
Stand with your back against a wall and step your feet out from the wall about 18”. Then lower yourself down into a squat. As with the lunge, stop at the point where you can feel your muscles working. Keep both of your feet pointing forward and keep your knees centered over your ankles. Hold for 15-20 seconds and repeat 3-5 times. You can squeeze a volleyball or playground ball between your knees during the exercise to isolate the inner quads. This exercise can also be done with a stability ball. Lean against the ball so that your waist is against the center of the ball. Of course, the deeper you go, the more challenging the exercise. Just don't go past a 90 degree angle so that you avoid excessive stress on your knee.
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Return to home page: Why I exercise.
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