Not all exercises need to be fast-paced cardio, some can be done while literally lying down. Don’t be surprised, you are still getting a healthy workout because you are engaging and stretching your muscles. Whether you are a beginner or more advanced, these exercises can help your body by strengthening it and improving your flexibility.
Bright Side has found exercises for all levels to help you stretch and push your muscles.
1. Beginner exercises to increase your body’s strength
1. Assisted lunges
You will need to use a wall or chair for balance. Stand with your right foot about 3 feet in front of your left. Holding onto your support, bend your knees and lower them down to the floor until your back knee is a few inches off the ground. Keep the front knee behind your toes and make sure that your torso is straight. Push into your front heel to stand up again.
Repeat 15 times on each leg.
- Start on all fours with your hands and knees on the floor. Walk your knees back to lean your weight forward onto your hands and flatten your back from your head to your knees. Keeping your back straight, pull in your abs, and bend your elbows to lower your body toward the floor. Push yourself back up.
- Repeat 5-10 times.
3. Back extension
- Start by lying face-down on your mat with your hands on the floor. Squeeze your abs and back to lift your chest a few inches off the floor. Slowly lower yourself back down.
- Repeat 10 times.
4. Bear squats
- Start pushed up onto your hands and feet, with your hands under your shoulders (use this link to see correct posture). Bend your knees down into a 90° angle and drop your buttocks until they almost touch your heels. Hold for 3-5 seconds before lifting yourself back up.
- Repeat 10 times.
2. Beginner stretches for your lower body
- Hamstring stretch
- Lie on your back with your knees bent. Lift your left leg up and hold it at the calf, or ankle if you can reach it. Point your foot and gently pull your leg toward your body until you feel a stretch in your hamstring. Hold for it 15–30 seconds.
- Repeat 10 times on each leg.
2. Hip lunge stretch
- Start in a lunge position with your right foot forward and your left knee behind you. Keep your torso straight and your abs tense as you lunge forward. Drop your left knee to the floor and place your right knee at a 90° angle. Gently press until you feel a stretch in your front hip.
- Hold 30 seconds and repeat 15 times on each side.
3. Pigeon stretch
Start on your hands and knees, with your left knee bent in front of you at a 90° angle between your hands. Straighten your right leg behind you. Hold for 15 seconds.
- Switch leg and repeat one time.
4. Side-Lying quad stretch
- Start by lying down on your left side, using your left elbow for balance. Use your right arm to slowly pull your left foot behind you toward your buttocks, keeping your knees together. Make sure that both of your knees are pointing down.
- Hold 30 seconds and change sides. Repeat 5 times.
3. Intermediate stretches for your groin and hamstrings
- Supine butterfly groin stretch
- Start by lying on your back with your knees bent and your feet flat on the floor. Place the soles of your feet together and bring your knees down to the floor. When you feel a stretch in your inner thighs hold the position for 5 seconds. It may be more comfortable to place supports under your knees if you need to.
- Repeat 10 times.
2. Upper thoracic rotation
- Lie on your side with your knees and hips bent at 90° angles, and with your arms straight and your palms together by your knees. Next, lift your top arm to the ceiling and diagonally behind you so that you are rotating your upper body.
- Hold for 5 seconds before slowly return to the starting position and repeat 10 times on each side.
3. Hip opener and groin stretch
- Start in a lunge position with your right leg forward and drop your left knee to the ground. Put your right elbow inside of your right knee and gently press it while twisting your torso to the left. Reach behind you with your left arm against your left leg.
- Hold the stretch for about 30 seconds, release, and repeat on the other side.
4. Split squat with rotation
- Lift your arms out to the sides and bend your knees into a lunge. Rotate your torso as you lunge and bring your right hand to your left foot and your left arm straight above your head.
- Repeat 10 times on each side.
4. Intermediate to advanced level workout for your core
- Place your hands directly under your shoulders and push your toes into the ground behind you, so that you are holding your body on your toes and forearms. Your back should be straight, and your head should be in line with it. Make sure that your stomach muscles are engaged.
- Hold for 20 seconds.
2. Dead bug
- Lie on your back and lift your hands up with your elbows over your shoulders. Lift your legs up so that your knees are over your hips. Exhale and slowly lower your right arm and left leg until they are a few inches above the floor. Slowly bring them back up and repeat on the other side.
- Repeat 10 times.
3. Boat pose
Sit with your feet flat on the floor and your knees bent. Hold your legs under your thighs and lean back slightly. Lift your feet off the floor and extend your arms straight in front of you at shoulder height, before slowly raising your legs toward the ceiling, so your body forms a V shape.
Hold this position for 30 seconds to one minute.
4. Split squat
5. Advanced exercises to strengthen your abs
- Plank with a leg lift
Start in the plank position on your forearms and toes, making sure that your back remains straight. Lift up one leg in line with your body and hold for 5 seconds. Return it to the floor and repeat with the other leg.
Repeat 15 times.
2. Seated torso twist
- Start by sitting with your knees bent and feet flat on the floor. Lean back slightly while tightening your abs and lift your legs off the ground at a 90° angle. Bring your arms around to the right of your body, touching the floor with your fingertips. To make it more difficult, you can hold a ball or some weights.
- Hold it for 10 seconds before moving your arms to the other side. Repeat 15 times on each side.
3. Side bridge with hip drops
- Start by lying on your right side, holding yourself up with your right foot and forearm, and keeping your body straight. Your right arm should be at a 90° angle to your body for support. Slowly drop your hip down to lightly touch the ground before bringing it back up again.
- Repeat 20 times.
4. Oblique knee drops
Lie on your mat with your knee pulled into your body at around 90°. Stretch your arms out to the sides away from your body, palms up. Tighten your abs and slowly bring your legs down to the right. Lower them as far as possible, while keeping your shoulders on the floor, and hold for a few seconds. Bring your knees back up and repeat on the other side.
Repeat 16 times on each side.
6. All level stretches for back pain
- Standing back stretch
- Stand straight with your hands relaxed by your side. Slowly bend forward with your shoulders hanging under you. Carefully bend further forward until you feel a slight stretch in your lower back, and hold for 10 seconds. Slowly stand straight and this time gently bend backward with your hands on your hips and hold for 10 seconds.
- Repeat 2 times.
2. Supine knee-to-chest stretch
- Start by lying on your back with your knees bent and feet flat on the floor. Keep your right leg bent and slowly bring it to your chest. Grasp it with both of your hands from under your thigh and gently pull it toward you. Hold your leg against your chest for around 30 seconds. Bring your foot back down to the floor and repeat on the other side.
- Repeat 2-3 times per leg.
3. Snake into a cobra pose
- Start by lying on your stomach with your arms flat by your side and the tops of your feet flat on the floor. Bring your hands up to chest level and lift your upper body off the floor until you feel a comfortable stretch in your back. Pull your shoulders back.
- Hold for 15-30 seconds. Repeat as many times as necessary.
4. A-frame to squat
- Start on your hands and knees, and then push your bottom up into the air to create an “A” position. Walk your feet forward and drop into a squat, keeping your hands on the ground if possible. Hold for 10 seconds. Return to the A-frame position and hold for 10 seconds.
- Repeat 10 times.
Which set did you find the most useful? How do you keep your body fit from home?