Fitness
Here's how to get the 'after' look without ever leaving the house
Julian Hayes II
02.01.17

Exercise is a vital component to living a healthy lifestyle. No matter if you’re fitness addict or just a casual fitness enthusiast, we can all agree that getting to the gym is difficult at times.

Instead of relying on the gym as the only place to exercise at, it’s best to have a plan for when you can’t make it to the gym.

A gym isn’t needed to tone your body and maintain a healthy lifestyle. Being healthy and toning your body can easily be accomplished in the comforts of your own home with these 8 exercises.

Squats

There’s a reason it’s the most popular exercise and that’s because of its ability to tone your entire lower body.

To begin, stand with your feet parallel. Slowly and under control, begin to squat down by bending at your hips and knees until your thighs are at minimum parallel to the floor. Press through your heels to return back to your standing position while also making sure to not let your heels rise up from the floor during the movement.

Pushups

sharably-pushups
Pixabay by Keifit
Source:
Pixabay by Keifit

This exercise will tone your chest and arm muscles. Start with your hands shoulder-width apart, tighten your core, and keep your feet flexed aligned at hip distance. Lower and bend your elbows until your chest reaches the ground and then rise back up.

Glute bridges

This is a great exercise to help tone your butt along with working your hamstrings.

To begin, lie on your back with your feet shoulder-width apart and your knees bent. Rise up from your hips extending upwards as high as you can without overextending and contract your glutes at the top of the movement. Afterward, lower slowly and repeat.

Tricep dips

Here you can be a little creative and find what suits you best. Choose a step or bench to take a seat beside. While on the floor with your knees slightly bent, grab the edge of the step or bench and elevate until your arms are straightened.

Lower back down until you reach a 90-degree angle, and straighten again while using your heels to push down into the ground.

Russian twist

sharably-ab-exercise
Pixabay by Keifit
Source:
Pixabay by Keifit

A great exercise for your abs and to help with your core strength. Start by sitting on the floor with your knees bent and feet together while lifting them only a few inches from the ground. Maintaining balance is key with this exercise. Move your arms from one side to the other in a twist motion (hence the name) while striving to keep your back at a 45-degree angle.

Plank

Another classic movement that will always be of benefit to you is this exercise. Start by getting into pushup position, and only place your forearms on the ground instead of your hands. Your elbows will ideally line directly underneath your shoulders while your toes are firmly on the ground.

Next, tighten your core while squeezing your glutes. While at it, keep a neutral neck and spine and hold this straight and strong position from head to toe throughout the exercise.

Step ups

Find a step or bench, and place one of your feet on the elevated surface to set up your starting position. Step up until the leg on the elevated surface is straight and then slowly return back to the starting position and repeat until all reps are completed on that side.

Mountain climbers

sharably-mountain-climbers
Pixabay by Keifit
Source:
Pixabay by Keifit

This is an exercise that is sure to challenge your cardiovascular system while equally challenging your core as well.

Start by having your hands and knees on all fours on the floor. Then bring one foot directly under the chest of the same side while straightening the other leg. Keep your core tight and hands on the ground to maintain balance while jumping and switch legs. Now the opposite leg will be straightened behind the body while the other knee is on the same side as the chest of that leg.

The beauty of exercise is that you don’t need a gym to build a healthy and toned body—you just need to carve a little time and space out (and maybe have your favorite workout playlist).

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By Julian Hayes II
hi@sbly.com
Julian Hayes II is a contributor at SBLY Media.
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