5 simple exercises at home to stay in top shape

Darling, it’s cold outside and you simply don’t want to leave the house. We understand the need to keep it comfortable during the colder months (or year-round, to be honest), which is why we’re revealing five simple home exercises to stay in top shape. After all, you don’t want mint chocolate crinkle and snowball cake to give you a Santa belly!

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Aside from keeping belly fat during the delicious holiday season, there are many health benefits to staying active in the winter. According to the Centers for Disease Control and Prevention (CDC), engaging in physical activity can lower your chance of developing type 2 diabetes, certain cancers, and high blood pressure. It also helps you think more clearly, sleep better, and feel better in general. By exercising, you can maintain a healthy weight (or shed a few pounds) and even improve your immune system. Besides, you don’t want to undo all the good things you did the rest of the year!

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Spending more time indoors as the temperature cools doesn’t mean your workout routine has to suffer. the The fitness experts at Breaking Muscle Five hand-picked exercises that are among the most productive you can do without leaving home, sweet home. Keep reading to know more about it.

Related: The Top Recommended Exercises for Losing 15 Pounds in a Month

calisthenics

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Start your home fitness routine with push-ups. This exercise works your shoulders, arms, and chest. Another benefit of pushup? It helps keep your shoulders and lower back secure while enhancing your flexibility skills.

If you are a beginner, start with wall pushups. Stand about an arm’s length away from a wall, keeping your feet hip-distance apart. Place your hands on the wall parallel to your shoulders, keeping your fingers facing the ceiling. Then lean toward the wall, bending your elbows slightly until your nose is almost touching the wall. Keep your back straight and your elbows at a 45-degree angle.

When you’re ready to kick things up a notch, floor push-ups should be next on deck. To begin, position yourself on the floor keeping your torso supported by your hands and toes. Your hands should be placed slightly outside of your shoulder. Keeping your body in a straight line all the way from your head to your toes, bend both elbows as you lower your body, then press back up.

Do 10 repetitions to start, then decrease the number of reps per set until you reach one, and do 10 sets.

Carrying a bird dog

Soothe any pain in your lower back while strengthening your back muscles with Bird Dog Holds. You’ll really work your glutes and core with the upper and lower body movement.

To set up, sit in a four-legged position on the floor with your knees under your hips and your hands under your shoulders. Activate your core while keeping your back straight. Lift your left arm until it reaches shoulder height, and fully extend your right leg. Stay in this position for at least five seconds, then switch to your left leg and right arm. Complete three sets of 8 to 12 repetitions on each side.

Related: The 5 Best Plank Exercises for Losing 5 Inches of Belly Fat, Trainer Reveals

Aerobic squat

A woman doing squats as part of an exercise at home
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Next up, we have Air Squats. The fitness pros at Breaking Muscle describe this move as an ultra-productive beginner’s workout that activates your glutes, hamstrings, and thighs.

To set up, place your feet slightly wider than shoulder-width apart. Lower down into a squat, making sure your thighs are parallel to the floor. Your hands should remain close to the center of your heart while keeping your upper body straight. Then, return to the starting position. Complete three sets of 12 to 15 reps.

Squatting holds

We’re not going to lie, squatting can be pretty challenging, but it’s a great exercise you shouldn’t skip. Not only will it strengthen your lower body and torso, but it will also enhance your balance.

Start by raising your hands to chest height and assume a deep squat. Keep your thighs parallel to the ground and try to lower as low as possible. Dig your feet into the ground while activating your core and glutes. Make sure your body stays straight, and hold this position for 20 seconds. If you feel the total burning in the body, then you do this exercise. Complete three sets of 12 to 15 repetitions, making sure you hold each set for 20 seconds.

Jump squats

Woman running squat squat, saddle bag burning device, workout
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This next exercise is excellent if you want to build strength. It puts your quads, hamstrings, hips, and glutes to work.

To start, place your feet a little wider than shoulder width apart. Then head down into a slight squat. Lower your hands to your sides and raise your arms to your chest height as you quickly stand up and jump up. Lower gently to form another squat, then move on to the next rep. Do three sets of 10 to 15 reps.

Alexa Melardo

Alexa is the deputy editor of Mind + Body at Eat This, Not That!, and oversees the M+B channel and introduces fitness, wellness, and self-care topics to readers. Read more about Alexa

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