You Can Create Countless Workouts At Home With Just These Exercises (2024)

How to: Start lying on back with arms and legs extended and on the floor. Raise arms and legs leaving just bra line and lower back on mat so body looks like a banana. Hold the position for 30 to 60 seconds then lower back down and continue to you next move.

How to: Start on all fours with shins and palms flat on mat. Step feet back to balance on balls of feet creating a straight line from heels through the top of head. Gaze should be slightly in front of hands. Spread shoulder blades wide on back, tighten abs, quads, glutes, and hold for 30 to 60 seconds before continuing to your next move.

How to: Start by lying on right side with left foot on top of right, toes and heels lined up, right forearm on mat, elbow under shoulder and palm flat, fingers spread, left hand on hip. Engage obliques and lift hips up until body forms a straight line from head to heels. Hold for 20 seconds. Repeat on the other side then continue to your next move.

How to: Start lying on back with legs extended and arms by sides, both on mat. In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a "V" shape with body. Lower body back down. That's one rep. Perform as many reps as possible in 45 seconds, then rest for 15 seconds and continue to your next move.

How to: Start lying down on back with hands behind head, shoulder blades off mat, legs lifted and bent at 90 degrees, and gaze at thighs. Engage abs and rotate right elbow toward left knee while extending right leg to straight in air. Return to start and repeat on the other side. That's one rep. Complete 30 reps, alternating sides then continue to your next move.

How to: Start lying on back with arms extended over chest and legs in air, bent at 90-degree angles (knees above hips). Keep low back pressed to the floor, engage abs, then slowly and simultaneously extend and lower left leg until heel nearly touches floor and right arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Complete 10 reps and then continue to your next move.

How to: Start on all fours with wrists directly under shoulders and knees under hips. Keep back flat, abs engaged, and a slight bend in elbows. Extend right arm out in front at shoulder height and left leg straight behind at hip height. Lower leg and arm down, then repeat on the opposite side. That's one rep. Complete 10 reps then continue to your next move.

How to: Start on all fours, wrists under shoulders, knees under hips, toes tucked, gaze slightly in front of hands. Push down into palms and lift knees to hover off floor keeping hips level. Hold for 30 to 60 seconds then lower back down and continue to your next move.

How to: Start on all fours at the back of mat with wrists under shoulders, knees under hips, and gaze slightly in front of hands. Keep a slight bend in elbows, push down into palms and lift knees to hover off the floor while keeping hips level. Slowly walk hands and feet forward to the top of mat without lowering knees, then reverse the movement. That's one rep. Complete 12 reps then continue to your next move.

How to: Start lying on back with arms extended over chest and legs raised at a 90-degree angle from the floor, toes pointed. Engage core and lift upper body off mat to tap ankles or feet with fingers without moving lower body. Return to start. That’s one rep. Complete 30 reps then continue to your next move.

How to: Start lying on back with hands by sides and feet lifted off the ground at 45-degree angle, toes pointed. Push down into arms and pull knees into chest until hips lift off mat. Slowly return to start. That's one rep. Complete 10 reps. Continue to your next move.

How to: Start in a plank position. Drive right knee toward chest, return to a plank and quickly repeat with left knee. That's one rep. Do as many as possible in 30 seconds then continue to your next move.

How to: Start lying on back with hands at sides and legs raised in the air at a 45-degree angle, feet flexed. Swiftly scissor legs up and down a few inches in opposite directions without lifting lower back off mat. Continue for 30 seconds then move on to your next exercise.

How to: Start seated, upper body leaned back until abs are engaged, legs lifted and bent at 90 degrees, arms bent, hands clasped, and elbows wide, torso rotated to right side so that right elbow is hovering off mat. Keep lower body still while rotating upper body to left side. Return to start. Gaze follows hands. That's one rep. Complete 10 reps. Continue to your next move.

How to: Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed. Slowly lower legs as far down as possible without back lifting off the ground. Return to start. That’s one rep. Do 15 reps and then continue to your next move.

How to: Start standing with feet shoulder-width apart. Bend knees, sit hips back, and lower body down until thighs are parallel with the floor. Bring arms forward as lower down to keep torso upright. Rise back up to start, squeezing glutes at the top, and bringing arms to sides. That's one rep. Complete 10 reps and then continue to your next move.

How to: Start standing with legs wider than shoulders and turned out so inner thighs are pointed forward, knees and toes pointing in the same direction, hands by sides. Bring hands together in front of chest while bending knees and sinking tailbone toward the floor (keeping pelvis tucked and trying not to stick butt out). Continue lowering until thighs are parallel to mat. Return back to start. That's one rep. Do 15 reps and then continue to your next move.

How to: Start standing at back of mat with feet under hips. Take a large step forward with right leg, and lower down until thigh is parallel with the floor, while bringing hands together in front of body for counter balance. Return to start. That's one rep. Complete 10 reps on each side and then continue to your next move.

How to: Start standing sideways at the bottom of mat with feet under hips and arms by sides. Take a large step out with right leg and sit hips back and bend right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Push through right heel to return to start. That's one rep. Complete 10 reps on each side and then continue to your next move.