10 Simple Moves to Do at Home

Exercise is a huge part of our overall health, but let’s face it, looking good can also be a great motivator. The transition from a softer look to firmer, more defined muscles and sporty curves, however, does not happen overnight. Choosing the right exercises goes a long way towards achieving an effective cost-benefit ratio for your goals.

Here are some low-hassle, great-profit exercises that you can do at home.

Since these are lower intensity exercises, chances are you’ll want to do more repetitions, more consistently. Persistence is better than burning yourself out (the turtle won the race after all).

1. Plank or pushups

Ideally, you would go for full pushups that can help you develop killer sounds no matter how tall you are. However, if you don’t like push-ups, you can opt for the somewhat gentler plank.

To do a plank, hold the high “push-up” position with your arms outstretched without lowering yourself. You can also rest on your elbows while keeping your legs and toes on the floor.

While there are many variations in both push-ups and planks, don’t think too much about them. Choose a version that you can consistently do while using your body weight to help you achieve your toning goals.

2. Side plank

This is one of those plank variations that we mentioned above. It’s great for toning your arms as it works the biceps, triceps, and shoulder muscles.

Get into the plank position, but instead of placing both palms on the floor, turn your body to one side so your weight is supported on one arm. Keep both legs straight while using your lower leg as an anchor.

You can place your top leg either on your anchor leg or on the floor a little behind your anchor leg. Use your arm (on the same side as your lower leg) to lift your torso straight up and support your body weight off the floor.

It is completely normal for your support arm to begin to wobble after a few seconds on the first attempts at this movement. This should go away as you develop strength and tone.

For a more advanced option, you can do a Rockstar variation by lifting your top leg in the air.

3. Inverted table

Sit on the floor with your knees bent toward the ceiling. Think of the Twister play mat with colored dots and imagine keeping your hands and feet on different dots. Lift your bum off the floor. Without touching the mat again, move your body up and down and feel your back arm muscles (triceps) tighten almost effortlessly.

If you are a little concerned about the strain on your back or joints with this movement, try placing a foam roller under your ankles and keeping your legs straight.

4. Triceps dip

This tightening exercise is similar to the inverted table, but you can adjust the height to your liking.

Grab something sturdy like a chair or ottoman (or use a table or bed, depending on where you are).

Place your hands on them with the support base behind you (but not under you), palms down and fingers toward you. Use your triceps to raise and lower your body.

Use different heights of feet (steps, benches, etc.) for different triceps tones. Your arms will be in a beautiful shape in no time!

5. Triceps Extension

You can either do this while standing or sitting. Holding a dumbbell or other heavy object with both hands, raise your arms above your head, bend them at your elbows to lower the weight behind your head, and then push it back up.

You can use a dumbbell, but it’s not necessary to tone up. Start with water bottles, cans from the pantry, resistance bands, or any other somewhat heavy item around the house that you can easily hold.

Just like your arms, your legs need some firming love. Here are some low intensity movements that are very effective.

6. Squat on the wall

Stand with your back against a smooth wall. Bend your knees and lower yourself into a sitting position as if you were sitting in a chair. Then push yourself back up and keep your back as straight as possible.

Your arms can be at your sides, outstretched in front of you, or above your head.

7. Bike kick

Lying on your back, lift your legs and alternate them in one pedaling motion. You can cross your arms in front of you, place your hands on either side of your head, or hold your arms at your sides.

You can do this movement while watching TV or between popcorn or light snack breaks and you will see a difference in your core.

You can also ride your invisible toning bike on the couch or on a park bench. However, we do not recommend doing this while driving.

8th bridge

Lie flat on your back with your knees bent and arms at your sides relaxed. Lift your butt off the floor, bed, or mat you’re on.

Slowly move your hips up and down, pressing on your heels and squeezing your glutes at the top of the movement.

9. Push kick or donkey kick

You can do this movement while standing with the help of a chair or on all fours. Step back on one of your bent legs as if you were pushing something behind you. Then do the same with the other leg.

Repeat this again as many times as you want. If you do it consistently, it will tone your glutes.

10. Lying leg lift on the side

Lie on your side on the floor, mat, bed, or couch and raise and lower your upper leg. You can work your way up to 100 of these on each page while checking your phone.

You will feel the power of this toning and sculpting exercise in the middle and top of your buttocks – and maybe on your face as you smile at your progress.

You May Also Like