You really don’t need a pricey fitness membership or fancy equipment to sculpt your dream body.
Roll back so that your shoulders are lifted off the ground.
Lengthen your legs at a 45-degree diagonal.
Shutterstock
Point your toes, and extend your arms ahead of you.
Next, pump your arms as you breathe in for four pumps and breathe out for four pumps.
Perform the exercise for 30 seconds, then rest for 10 seconds.
Shutterstock
Complete three rounds total.
“Bend your legs to 90 degrees (tabletop), and point your toes.
Bring your hands behind your head, elbows drawn wide.”
Shutterstock
Gradually alternate between lengthening one leg to hover above the ground and then the next.
Complete three rounds total.
Teasers
Begin teasers by sitting on the floor with a weight in each hand.
Shutterstock
“Lie back and reach your arms straight to the ceiling,” Ditto instructs.
“Extend your legs long on the floor.
Zip your legs together and point your toes.
Slowly activate the core to roll the arms and legs up to a “V” shape.
Then, slowly roll back down.”
Repeat the exercise for 30 seconds.
Rest for 15 seconds, then repeat.
Assume a forearm plank position with your legs extended behind you and your feet hip-width apart.
For the first variation, gradually shift your weight forward and back for 30 seconds.
Lower and lift your hips for 30 seconds before switching sides.
Take a 10-second rest between each set.
Squat Variations
Squat variations engage your hamstrings, quads, glutes, and entire core.
Feel free to incorporate dumbbells for extra intensity.
“Rack the weights at your shoulders.
Perform the exercise for 30 seconds, and take a 10-second rest between sets.
Aim to complete three total sets.
you could add weights for extra intensity.
For the reverse lunge, bring your right foot back to lower into a lunge.
Rise up, and repeat the movement for 30 seconds before doing the same on the opposite side.
For the forward lunge, bring your right foot forward to descend into a lunge.
Stand back up, and do the exercise for 30 seconds before doing the same on the opposite side.
Rest for 10 seconds between sets.
you’ve got the option to use a wall, couch, or chair for balance.
“Walk your feet out wider than your hips and turn your toes out slightly.
ensure your shoulders are stacked over the hips,” says Ditto.
“Lower down (sit toward your knee line) then stand back up.
Perform the exercise for 30 seconds before switching sides.
Rest for 10 seconds, and repeat, aiming for a total of three sets.
“Work near a chair, wall, or counter for balance,” Ditto says.
Reach your right arm out to the side at shoulder height.
Stand with your feet hip-width apart and parallel.
Softly bend your standing leg.”
Perform the movement for 30 seconds.
Take a 10-second rest before repeating on the other side.
