1. Glute bridges
Lay face-up on the floor with your knees bent and feet flat on the floor. Then, lift your hips until your knees, hips, and shoulders form a straight line. Hold this position for a couple of seconds and ease back down. Remember to squeeze those glutes and keep your abs drawn in.
2. Single-leg glute bridges
Lay on your back with your knees at a 90-degree angle. Hold your right knee to your chest and keeping your core tight, press up into a bridge position using your left heel. Try to keep your hips level the entire time and do the same motion with your other leg.
3. Front planks
Lie on your stomach with your elbows kept close to your sides and directly under your shoulders. Raise your body off the mat, maintaining a stiff torso and legs. Hold this position before gently lowering your body.
4. Side planks
Lie on your side and position your elbow beneath your shoulder. Your legs should be stacked on top of one another. Engage your abdominal muscles and glutes, then lift your bottom hip off the floor until your heel, hip, and shoulder are in a straight line. Continue to brace your core and hold.
Position yourself on your back and plant your feet on the floor, hip-width apart. Bend your knees, contract your abs, and lift your upper body. Remember to keep your head and neck relaxed. Return to the starting position and repeat this action.
6. Flutter Kicks
Lay down and put your hands down by your side. keep your lower back on the ground as you lift the right leg slightly past hip height, and lift the left leg so it hovers a few inches off the floor. Hold for a few seconds and then switch the positions of your legs, creating a “flutter kick” motion.
7. Toe touch
Extend your legs towards the ceiling. Lift your head, neck, and shoulders off the floor and reach your feet. Return to the starting position and repeat this movement.
8. Heel touches
The first step is to lay on your back with your knees bent. With your arms at your sides, slightly raise your shoulders off the ground. Use your abs to rotate your right hand down to your right foot, then back up. Do the same with your left hand and alternate between both sides.
Start out in a high plank position and pull your right knee to your chest as far as you can. Switch legs by pulling one knee in and the other knee out. Keep your hips down, and run your knees in and out as far and as fast as you can.
2. High Knees
Stand straight and start out by slightly jumping and bringing your right knee up, followed by your left knee, and then alternate back and forth.
1. Side Leg Raises
Lie down on your side with your legs extended out straight. Your lower arm can rest under your head while your top arm can be positioned on your lower hip. Raise the top leg while keeping your hips steady, lower down, and repeat.
Stand with your feet shoulder-width apart, toes turned out slightly, and put your hands on your chest, forming an X. Bend your knees and hips to squat, bringing your butt down to knee height. Finally, keep your back straight and return to a standing position.
3. Donkey Kicks
Assume the first position on your hands and knees hip-width apart. Keep your hands under your shoulders. Brace your core and lift your leg with the knee bent and hinging at the hip. Engage your glutes while you do this and then return to your starting form.
1. Tricep Dips
Take a seat on your mat and place your legs out in front of you with your knees at a 90-degree angle, toes pointed up. Place your hands close to your glutes, and lift your glutes and hips off the mat. Keep your arms straight and bend your elbows to bring your body down. Then lengthen out your arms again to return to your original position.
2. Close Grip Push Ups
Come into a plank position with your wrists underneath your shoulders and fingers pointing forward. Move your hands about two inches in and tuck in your elbows close to your body as you lower to the ground. Push your hands through the ground to straighten your arms and return to the starting position.
1. Lateral Plank Walk
Begin in a classic plank position, then walk it out! Move your right leg and right arm over about a foot, then follow with your left leg and arm.
Stand with your hands in front of you with your right palm up. Place your left palm on top of your right. Curl your right arm across your body, toward your chest. Your left arm will provide resistance. Lower, repeat and do it on the other arm as well.
Lie face down on your mat. Keep your legs straight and arms outstretched in front of you. At the same time,raise your arms and legs so they are 10-15cm off the floor. Your body should form a bowl shape.
1. Reverse angels
Lay your front side on the floor and stretch your arms to the front. Make sure your palms are pointed to the floor and your legs are stretched out. Lift the chest, arms, and legs slightly so that they hover across the floor. From here, Move your arms towards your pelvis in a bow while keeping your legs apart. Remember to keep those arms and legs off the floor!
1. Chest Expansions
Fan your fingers out and lift your sternum up at a 45 degrees angle towards the roof. Lift your chin up as well. As you breathe in, your chest is going to naturally expand so take a 2-4 second inhale. Hold your position and breathe out for 4-6 seconds.
2. Chest Squeezes
Start in a standing position with your legs hip-width apart. Place your hands in front of your chest as if you were praying and press for 10-20 seconds.
Upper Body Exercises For Multiple Muscle Groups
1. Push Ups
Start in a high plank position, keep your shoulders positioned over your hands and make sure that your back is flat and your feet are together behind you. Don’t forget to pull in those abs. Slowly lower your body and don’t let your torso or back sag. Once your chest touches the ground, push up and straighten your arms.
2. Incline Rows
Doing rows can without equipment can be challenging, but it’s not impossible! You can do incline rows at home using a bedsheet and your door frame.
To do this, get a bedsheet and make a knot on one end. Throw the sheet over the door such that the knot is right behind it. Close the door and lock it for safety. Stand close to the door and hold the sheet about chest high. Slowly lean back, make sure your arms are straight and that your shoulders are pushed back. Do not slouch. Pull your body up and drive your elbows behind you.