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- ACE Fitness: Vertical Toe Touches
- ExRx.net: Alternating Bird Dog
- ACE Fitness: Glute Bridge Single Leg Progression
- ACE Fitness: Push-Up
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It’s difficult to come up with good excuses for not working out when you can exercise right on the floor in your own home. Whether you want to work out while watching television or prefer to simply roll out of bed in the morning and exercise in your own room, you can get a great workout by doing just a few simple moves. If you’re short on time, complete just one workout, or combine them all to work your entire body.
Awesome Ab Workout
Traditional crunches will tone your belly, but if you’re looking to add some variety to your abdominal floor routine, try the single leg stretch and vertical toe touches. To perform the single leg stretch, lie face up on the mat with your knees bent and feet flat on the mat. Lift your head and shoulders up. Bring your right knee toward your chest, grabbing it with both hands, while straightening your left leg and holding it at a 45-degree angle to the floor. Alternate legs, leaving your upper body up off the mat, for 8 to 10 repetitions on each side.
Lie face up on the mat for vertical toe touches. Lift your legs straight up so your toes are pointed toward the ceiling. Place your arms at your sides. Lift your head and shoulders off the floor and reach for your shins. Lower and repeat 10 to 15 times.
Blast Your Back and Butt Workout
Incorporate some back and butt toning to improve your posture and help you look great from behind. Start the bird dog exercise by kneeling on your hands and knees on the mat. Your hands should be shoulder-width apart and your knees should be hip-width apart.
Keep your ab muscles tight to support your back. Simultaneously straighten your right arm in front of you and your left leg behind you. Switch arms and legs, alternating for 8 to 12 repetitions on each side.
To do glute bridges, lie face up with your knees bent and feet flat on the mat. Pull your left leg toward your chest and hold it in this position with both hands. Squeeze your glutes and push your hips toward the ceiling, stopping when they’re in line with your shoulders and knees. Repeat 12 to 15 times and switch sides.
Love Your Legs Workout
Work out your thighs with a combination of straight leg raises and scissor kicks. To complete straight leg raises, sit with your legs straight in front of you and your palms on the floor on either side of your butt. While keeping your legs straight, left your left leg as high as you can without moving your torso. Repeat 15 to 20 times and switch sides.
Tone your inner thighs with the scissor kick by lying face up with your legs at a 45-degree angle to the floor and your arms at your sides. Point your toes and cross your left leg over your right and then your right leg over your left. Continue for 12 to 15 repetitions per side.
Chiseled Chest and Arms Workout
Tone your arms, shoulders and chest with triceps dips and pushups. For triceps dips, sit on the floor with your knees bent and feet flat. Place your hands behind you with your palms down and your fingers facing your butt. Lift your butt off the floor by straightening your arms. Bend your right elbow and lower yourself until just before your butt touches the floor. Straighten your right arm and repeat with the left arm. Alternate sides for 10 to 15 repetitions per side.
Continue your upper body workout with pushups by placing yourself face down on the mat with your palms next to your shoulders and your toes on the mat. Push yourself up so you’re holding your body in a straight line and you are balanced on just your hands and toes. Bend your elbows and lower your chest until just before it touches the floor. Straighten your arms. Repeat eight to 12 times.
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