Although many people fear and avoid exercise, movement can help you feel better in your body every day. With these easy and effective fitness moves, you can get stronger and feel great doing them. Some high-impact exercises are not appealing: working out is about finding something you enjoy and that makes you feel more satisfied. Here are the most essential moves that can be completed (and modified) by all energy and fitness levels. They can all be done without any equipment, but you can add resistance bands to increase the challenges over time.
1. plank
Whether done on your forearms or toes, this is one of the best lower back and core strengtheners around. You can increase the time you spend on this, but start by holding one for 20-30 seconds. You can make it more difficult by holding longer and tapping your knees on the ground, and you can make it easier by doing knee planks. It also makes progressing to a full pushup much easier. To target the obliques, do a side plank.
2. Downward Facing Dog
A staple in yoga, the downward dog pose stretches the hamstring while slightly activating the core. It can help in training flexibility and mobility. Simply push your hips into a V with your palms pressed into the ground. You can alternate between this position and a plank to work your core, and you can also transition into a lunge or three-legged dog pose. There are tons of ways to work the body with this pose – be creative!
3. Squats
A popular lower-body strengthener, squats are a versatile way to burn muscle. Beyond working your glutes and legs, it can get your heart rate up and act as a form of daily cardio for 10 to 20 minutes. You can do a sumo squat, in which your legs are wider than your hips, if you suffer from knee problems. Experiment by narrowing or widening your stance and consider adding a handstand or static hold. To add a challenge, you can also wrap a resistance band around your thighs.
4. Mountaineers
A great way to build your core and obliques, this full-body move can help you get your heart rate up in no time. You don’t need any equipment and you can control the speed. For a sweatier cardio workout, turn up the speed. For less impact, slow down. Of course, this move is like burpees and many people have a love/hate relationship with them. It’s important to choose the right pace for you, and you can always take breaks or make modifications.
5. Leg raises
These can be done on their side, on all fours, or standing up. If you’re standing, hold on to a chair or wall for balance. If you’re lying on your side, bend your bottom leg and straighten your top leg, lifting it high and experimenting with pulses. You can add a resistance band to make this more difficult, and try lifting from all sides, including the side, front, and back for a better commitment. See if you prefer this movement standing up or lying down.
6. Glute Bridge
This can be done with your back on the floor and your hips raised. Raise your hips with your feet planted firmly on the ground and squeeze your booty at the top of the movement. To make this more difficult, you can rest a dumbbell on your pelvis, try push-ups and grips, or add a resistance band. Doing glute bridges for just 40 seconds a day can help strengthen your butt, pelvic floor, and entire back. In addition, it opens the back and neck.
7. Bird Dog
A move performed on hands and knees, the bird dog is a lifetime exercise you can do that requires stability and balance, but can be modified based on your skill level. Start on all fours with Hans under the shoulders and knees under the hips. Keep your neck neutral and as you extend your left arm, extend your right leg at the same time, keeping your hips square. Pause for a couple of seconds and return to the starting position before repeating with the opposite arm and leg.
8. Dead Bug
If you have trouble putting pressure on your knees or wrists, you’ll love the dead bug, performed while lying on your back. It can work for all fitness levels and can help activate deep core muscles. Begin by lying on your back with your legs in a tabletop position. Extend your left leg and drop your right arm over your head, keeping your lower back on the floor. Then bring the leg back to the table and do the same movement with the opposite arm and leg. To make this more difficult, you can bring your arm further back behind your head.
