Lower Body, Arms and Core Work

The first exercise we can try is the Bear Position Towel Reach + Shoulder Tap working the shoulders, core, and quadriceps. Try 3 sets of 10-15 reps on each side.

The Overhead Alternating Single Leg Squats obviously target the legs and glutes but we also hit the core, getting some shoulder mobility and stability in there, too. Try this one for 3 sets of 20 reps (10 on each side).

A nice one for the obliques, as well as shoulders and core, is this Side Plank + Knee In. Go for 3 sets with 30-60 second holds on each side.

In addition to the legs and glutes, we work the inner and outer thighs going for 3 sets of 10 reps on each side with this Lateral Lunge + Reverse Lunge.

The following Bridge + Hamstring Towel Slide gets us some hamstring and lower back coverage, work on 3 sets of 15 reps.

Next up is the Bulgarian Split Squats + Pulses. Good for the legs and gives you a good sense of balance. Try the usual 3 sets, 10 reps is fine but see if you can build up to 15.

Last, but not least is the Spiderman Push-Up Slide. It’s a fun, continuous controlled motion exercise, and it gives us some additional focus on the chest, triceps, and arms while engaging the abs and obliques. Should feel good doing 3 sets of 10 reps on each side.

You can’t say these are difficult exercises to fit into your at-home time. And if you don’t have a towel, chair or pillow to spare then you might be really committed to not working out. The rest is up to you.

Check out this list of simple workouts and fun exercises to do when stuck at home.

The post Chair Meet Pillow Meet Towel Meet Workout appeared first on Breaking Muscle.

A strong core will help you look better and improve your performance in fitness, sports and life. A good abdominal or core program is a lot more than crunches. A great deal of your core work should be isometric exercises like plank variations, quadruped position movements, rotational and anti-rotational exercises.

These dynamic variations will strengthen and target your core from all angles and will also improve your core stability to help you look better and maximize your overall results. The exercises require minimal to no equipment so you can add these often into your regimen.

Single Arm Bear Position Hold

• Start in a quadruped position with your arms directly underneath your shoulders and knees under your hips.
• Brace your core and raise your knees off the ground.
• Keep your back flat with a neutral neck.
• Your knees should be about 2-4 inches off the floor
• Raise and extend one arm to the side, keep your hips square, and core engaged. Think belly button to spine.
• Hold for 20-30 seconds. Then repeat on the other side.

Plank Hold with Dumbbell Push + Pull

• Start in a standard Plank Position with your legs a bit wider.
• Tuck your pelvis and squeeze your Glutes.
• Push a dumbbell and pull back to starting position for the recommended repetitions.
• Keep a neutral spine and your core and Glutes engaged the entire time.
• Do your best to avoid rocking your hips side to side.
• Rest as needed and repeat on the other side.

Kneeling Lo-Hi Chops

• Get in a kneeling position, so your knees are in line with your hips.
• Make sure your body is level and is not leaning backward.
• Hold a dumbbell by the horns.
• Take a deep breath. Brace your core and squeeze your glutes.
• Perform a diagonal chopping movement with the weight.
• Keep your arms relatively relaxed so they do not dominate the exercise.
• Keep your shoulder blades drawn together and down. Do not allow your shoulders to round or shrug.
• Reset before each rep.
• Once you have finished chopping in one direction, repeat in the opposite direction.

Double Arm Press Dead Bug

• Lie on your back as you hold a dumbbell in each hand.
• Press the weights and extend your arms
• Bend your hips and knees to a 90-degree angle.
• Tighten your abs and press your lower back onto the floor.
• Take a deep inhale.
• As you exhale, slowly extend your left leg toward the floor.
• Keep your abs tight and do not arch your lower back.
• Slowly return your leg back to the starting position and continue alternating sides.
• Keep your arms extended throughout each repetition.

See more fun workouts and simple exercises to do when stuck at home.

The post 4 Core Strengthening Exercises You Can Do Anywhere appeared first on Breaking Muscle.