Moves - At Home Workout
Single-leg bridge
Any time you take an exercise to a single leg, you’ll automatically make it harder.
Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.
Complete the same number of reps on each side.
Squat
Taking out the chair allows you to master the form of a regular bodyweight squat.
The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.
Pushup
A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.
Walking lunge
By traveling instead of staying stationary in a lunge, you’ll add aspects of stability, mobility, and balance.
Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.
Pike pushups
Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.
To perform, assume a pike position and bend at the elbows — allowing them to flare out to the sides — directing the top of your head toward the ground.
Get-up squat
Get-up squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn.
Directions:
Drop down into a squat position. You won’t stand at all during this move.
Drop your knees down to the ground one at a time so you’re kneeling.
Step your feet back to the ground one at a time, maintaining that squat position.
Repeat as quickly as you can while maintaining good form.
Superman
Work your lower back — and the whole backside of your body — with a superman. Go as slowly as you can here to really reap the benefits of this move.
Directions:
Lie on your stomach, arms and legs extended.
Keeping your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go.
Pause for 1 second at the top, and slowly lower back to the start position.
Plank with alternating leg lift
Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight.
Lift one leg up, hold for 5 seconds, and return it to the ground. Repeat with the other leg.
Kneeling side plank with hip abduction
Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper body exercise, too. Plus, it recruits the core even more.
To perform, assume a kneeling side plank, then lift the free leg up, pause, and lower it back down. Repeat on both sides.
Dead bug
Activate those deep core muscles with a dead bug.
Directions:
Start lying on your back, legs at tabletop, and arms extended in front of you.
In a coordinated motion, extend your left leg and drop your right arm above your head, taking care that your lower back stays flat to the ground.
Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.