The Best Home Workouts You Can Do to Get Amazing Results
It can be so frustrating when you first start working out, because not only are you trying to figure out what workouts will actually give you the results you want, but you are also trying to establish a routine that works for your schedule! The good news is, you don’t HAVE to go to the gym or have tons of equipment to get a good workout and feel your best! There are some simple moves you can do right in the comfort of your own home that will give you amazing results!
Whether you are a new mom (cleared to workout), or are simply trying to establish a healthier lifestyle, you can benefit from these exercises! As a physical therapist, I have worked with moms who have weak hips, diastasis recti, incontinence, low back pain and more! These exercises can be a great start if you are trying to establish a workout routine and build strength!
The information shared through this website, emails, products and services is for informational and educational purposes only. It may not be the best fit for you or your personal situation. I am a Physical Therapist but I’m not your doctor. It shall not be construed as medical advice, nor as a replacement for professional medical advice, diagnosis and/or treatment.
Before I get into the exercises, I want to set you up for success to get the amazing results you want. Regardless of what your goals are, if you have a poor diet, workout inconsistently, or have a high stress level, you most likely will not get the results you want. With that being said, the best way to get the results you want is to fuel your body well, be consistent with your workouts, and manage your stress well. If these are areas you struggle with, check out these posts to get a good understanding of what a healthy lifestyle looks like:
I will also link these posts again at the end of this article so you can keep reading :)
Now let’s get into the exercises!
Lower Body
Squats
Squats are such a common exercise and most people get tired of seeing them listed on workout routines, but this is because they actually work! Squats are a great exercise for the glutes, quads and core, if done with proper form. To make sure you have proper form, stand beside a mirror and watch your technique from the side as you squat. There are a couple of things you want to make sure you have right so you don’t hurt your back.
Make sure your back and your lower leg below your knees are parallel when you squat. This helps to make sure you aren’t leaning too far forward, putting more strain on your back.
Never hold your breath. For women especially, holding your breath can put excessive pressure down on your pelvic floor muscles which could possibly lead to a prolapse. Simply continuing to breathe and supporting your spine with a strong core is enough to prevent excessive pressure.
There are tons of variations you can do to make squats more fun. You can always load your squats with a dumbbell, add a resistance band around your knees, or perform jump squats to make them more difficult as you progress.
Side Lunges
This is one of my favorites because it targets basically the entire lower body! When it comes to form, everything will look the same as a normal squat except with a much wider stance and a shift to one side. Whichever side you decide to start with, you want to make sure you sit back and really lengthen the glutes as you lunge to the side. This is a great exercise for glutes, quads, adductors (inner thighs), and hamstrings.
Bridges
Another common but very effective exercise. Bridges are great for targeting the glutes and depending on foot placement, can also be great for hamstrings. For proper form, keep your feet about hip width apart and your knees bent to a 90 degree angle. This will target the glutes. If you want to get the hamstrings involved more, move your feet farther away from your body. One thing to note with bridges, make sure not to “roll” your pelvis backwards as you lift. The force comes from your glutes to lift straight up as a unit. For a progression, keep one foot off the floor and do a single leg bridge.
Lunges
There are several ways to do lunges. You can alternate and do walking lunges, stationary lunges in one place, or backward lunges. When you are ready to progress, you can do jumping lunges or simple add dumbbells to your stationary or walking lunges. These are great for hip strength and creating stability in the lower body. Make sure with lunges, you don’t allow your front knee to angle inwards. Keep knees straight and really use the glutes for stability.
Stationary Alternating Lunges
Jumping Lunges
Calf Raises
Most people leave out calf raises because they aren’t really sure if they are important or not. However, having weak calf muscles can contribute to foot/ankle pain, instability, tendonitis and knee pain. If normal calf raises are too easy, start doing single leg calf raises or stand on step and allow your heels to drop below the level of the step. This allows for a greater range of motion and can be more challenging when you are ready for a progression.
Progression: single leg calf raises
Nordic Hamstring Curls
Unfortunately, these can be challenging to do without a partner. But, if you don’t mind getting a little creative you can always find a way to hook your heels under something to add in the stability you need for this exercise. For example, you can put your heels under the edge of your couch or bed frame. This is a great way to isolate the hamstrings.
Upper Body
Pushups
I know when I was first getting into working out, pushups were so intimidating. But don’t worry, there are plenty of ways to make this exercise more manageable when starting out and you can always progress when it gets easier. You can try starting on your knees making sure your back is straight. Another great way to modify pushups is to place your hands on a wall and do pushups that way instead of on the lfoor. When you get ready to progress, simply move your feet farther from the wall for an increase in difficulty.
Sidekneeling Lateral Raises
I absolutely love this variation because when you perform lateral raises in the standing position, it puts increased strain on your upper traps which are usually already tight and sore on most people. A great way to take the traps out of the picture is to position yourself on your side and now you can target the shoulders without the excessive soreness in your neck.
beans here but you can add any dumbbell weight that feels comfortable for you :)
Standing Rows
The next two exercises are so easy to set up at home. All you need is some stretchy workouts bands and this exercise becomes a great upper back workout. Start with your arms extended then bend your elbows and squeeze the muscles between your shoulder blades.
Standing Shoulder Extensions
Similar to the rows, start with your arms extended in front of you and while keeping your arms straight throughout, bring your arms straight down by your sides. This targets your triceps. Make sure with both exercises to keep knees slightly bent and core tight throughout.
Wall Angels
This exercise is another great one for shoulder strength as well as upper back strength and is super easy to do at home! Just find any open wall space and you’re set! Put your feet about 12 inches away and rest your back against the wall to make sure your lower back doesn’t arch.
Shoulder Taps
Start in a pushup position and take your right hand and tap your left shoulder. Place your hand back down an alternate, doing the same with the left hand. This exercise can improve shoulder stability/strength as well as core strength.
If you want to get the best results, alternate days that you perform the lower body and upper body workouts. You want to wait at least 48 hours in between the same workout to allow your muscles time to rest and recover! Perform these workouts consistently, progressing as able, and you will no doubt see improvements in your strength, stability, and muscle control! Let me know in the comments what you struggle with the most when it comes to working out at home!
