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6 Simple Moves for an At-Home Workout

With work, kids, or extracurricular activities filling our schedules it isn’t always easy to find time to go to the gym. However, don’t let that be an excuse to put your health on the back burner. Athletic trainer, Emily Fix, suggests six simple exercises you can do in the comfort of your own home and still see great results:

Modified Push Ups

Modified Push Ups

The lower the surface, the harder the pushups will be. This can be done on counter tops, kitchen tables, the wall, or the floor. Make sure the object you’re using is secure, or against a wall so it doesn’t slide away from you. Keep your back/torso as straight as you can (don’t arch your low back). Tightening your abs slightly with the exercise can help you keep good form, just make sure you’re not holding your breath.

  • 10 to 15 Reps
  • 2 to 3 Sets


Step out with one leg, and lower your body towards the ground without touching your knee on the floor. This can test your balance, so you may want to stand next to a steady object to touch or grab on to as needed. Your bent knee should not extend beyond your toes or buckle inward. Keep your back straight and avoid leaning forward or twisting your pelvis to one side.

  • 10 to 15 Reps
  • 2 to 3 Sets
Wall Squates/Wall Sits

Wall Squats/Wall Sits

Using a ball or placing your back directly on the wall, bring your feet forward far enough
that your knees aren’t in front of your toes as you squat down. If your knees are sore with this, try turning your toes out slightly to the sides instead of pointing the toes straight ahead, or go down as far as you can without joint pain. To increase the difficulty, try holding the squat for 10 to 20 seconds.

  • 15 to 25 Reps
  • 2 to 3 Sets


Lie on your back with your knees bent and feet flat on the floor. Raise hips up and hold
for 6 to 8 seconds, focusing on squeezing your glutes (butt muscles). If that is too easy for you, try the same move but straightening one leg out for 2 to 3 seconds, return leg, and lower hips back down to the floor. Repeat for the other side.

  • 15 to 20 Reps
  • 2 to 3 Sets
Side Planks

Side Planks

Facing sideways keep your body in a straight line with one elbow on the ground and the
other resting on your hip. Placing weight on your bent forearm, lift your body in the air. The beginner position is with knees bent. To increase difficultly balance on your feet. Your arms may shake a little, but that’s okay. Try to keep your body in a straight line as if holding yourself up in a narrow hallway.

  • 2 to 4 Reps
  • 15 to 60 Seconds
Weighted Twist

Weighted Twist

Start with no weight at all or a very light dumbbell or soup can. Sitting, have knees bent slightly and feet on the floor. The farther you lean back, the harder it will be. Keep in mind, if you lean too far back and your abdominal muscles aren’t ready or strong enough it may result in back pain. Once you’re ready, twist side to side at a controlled pace (avoid whipping back and forth). Make sure you’re twisting your torso and not just moving your shoulders and arms.

  • 8-15 Reps
  • 1 to 2 Sets

Preparing for Your Best Year of Fitness

You’ve set your goals and have started to see progress – don’t stop now! Follow these month-by-month
tips to help keep you on track.

AprilStir in some variety. Take your activities outdoors or sign up for a sports league. Give yourself some fun challenges and keep track of those accomplishments.
MayPace yourself. Daylight saving time gives you more hours of sunlight, but don't feel forced to fill them with frantic activity. Build your capabilities slowly.
JuneTake midcourse action. You're halfway through the year, but are you halfway to your goals? Take a look at how your fitness efforts are affecting the rest of your life. Do you feel less stressed and more productive? Hopefully, the answer is yes.

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