The Safe Exercises You Can Do Anytime

The Safe Exercises You Can Do Anytime

By California.com
October 01, 2020

Got a gym membership you’ve been avoiding for a while? Relatable. But every now and then—usually after having an eventful weekend—we get inspired to incorporate more healthy habits in our everyday lives. From starting a meditation routine to enrolling in online exercise classes, we start looking for ways to improve our physical and mental health. 

Coming up with a new self-care routine and practicing yoga for stress-relief aren’t the only ways to cleanse our bodies from negativity—exercising is always an option. For those dreading the gym, you can always try safe exercises within your comfort zone. Whether you’re motivated to do full-body workouts at home or merely safe shoulder exercises to fix your posture, all you need is a little bit of encouragement to get you going.  So clear out some space in your living room, and try these safe exercises you can do anytime.

Safe Ab Exercises

Crunches are one of the most popular ways to build muscle and achieve toned abs.

Crunches 

Muscles involved: Abdominals

Equipment required: Yoga mat

  1. Lie on your back on the floor, with your legs bent and your arms supporting your head.
  2. Breathe in and bring your chest up until your lower back isn’t touching the ground anymore.
  3. Breathe out and bring your body back to its original position.

Bent Knee Leg Raises

Muscles involved: Abdominals

Equipment required: Yoga mat

  1. Lie on your back on the floor, with your arms by your side and legs fully extended.
  2. Breathe in, bend your knees, and bring them towards your chest while keeping them together.
  3. Don’t raise your legs further if your hips leave the ground.
  4. Breathe out and lower your knees flat back on the floor.
Doing Russian twists will allow you to strengthen your core, obliques, and back.

Russian Twists

Muscles involved: Abdominals

Equipment required: Yoga mat

  1. Lie on the floor face-up, with your hands by your sides and legs slightly bent.
  2. Raise your upper body and legs enough so that they’re both off the ground, creating a V-shape and bending your knees. 
  3. Reach your arms out in front of you, interlacing your fingers or clasping your hands.
  4. Keep your legs off the floor bent as you use your abdominals to twist to the left, back to center, and then to the right. When twisting, rotate your torso enough to get your forearms as close to the ground as possible.

Unilateral Leg Raises

Muscles involved: Abdominals

Equipment required: Yoga mat

  1. Lie on the floor on your back, with your arms by your sides and legs fully extended.
  2. Breathe in and raise your right leg upwards to your abs.
  3. Stop raising it once your knee bends.
  4. Breathe out and lower your leg back to the ground flat.
  5. Repeat with your left leg.

Safe Squats

Doing squats at home will give you the energy you need to get through the day. For a more intense squatting exercise, try prisoner jump squats.

Prisoner Jump Squats

Muscles involved: Glutes, hamstrings, quadriceps, calves

Equipment required: None

  1. Stand straight with your arms behind your head, your feet slightly more than shoulder-width apart, and your toes pointing forward.
  2. Bend at your hips and knees while maintaining a flat back, entering a squat position with your thighs parallel with the ground.
  3. Generate as much power as you can through your feet, and push upwards to jump mid-air.
  4. Maintain straight legs until the highest point of your jump.
  5. While descending, bend at your knees to land in a partial squatting position.

Kang Squat 

Muscles involved: Back, glutes, hamstrings

Equipment required: None

  1. Stand straight with your feet slightly more than hip-width apart and your toes pointing in front of you. 
  2. Position your hands behind your head.
  3. Keeping your legs straight, bend your torso down until your upper body is parallel with the ground.
  4. Maintaining your torso, bend at the knees until your thighs are aligned with the ground.
  5. Channel strength from your heels and gradually return to a standing position.
Easy at-home leg exercises such as the lateral step-out squat can help you strengthen your outer thighs and glutes.

Lateral Step-Out Squat

Muscles involved: Glutes, hamstrings, quadriceps, hip adductors, calves

Equipment required: Resistance band

  1. Stand straight with a resistance band wrapped right below your knees.
  2. Clasp your hands together in front of your chest.
  3. Take a step to your right and bend your knees, sit back, and lower your body until your thighs are parallel with the ground.
  4. Channel strength from your glutes and heels and return to the starting position.
  5. Repeat on the other side.

Split Squat Stretch

Muscles involved: Abdominals, glutes, quadriceps, calves

Equipment required: None

  1. Start with your back straight, your hands on your hips, and your feet about hip-width apart with your toes facing front.
  2. Place your right leg forward, and lean into it by bending your knee and lowering your body to the floor.
  3. Continue leaning to your maximum—until you can’t keep your back leg on the ground.
  4. Maintain the position for a few seconds.
  5. Return to the original position and repeat with the other leg.

Recomended businesses

Show me California.com
Recommended Businesses near

Discover the best of California. Our recommended businesses are top-quality and are committed to their communities.

Real Estate

Fitness & Wellness

Dining

Professional Services

more

Squat and Reach

Muscles involved: Glutes, hamstrings, quadriceps, rhomboids, trapezius

Equipment required: None

  1. Start with your back straight, your hands on your hips, and your feet about hip-width apart with your toes facing front.
  2. Squat down until you’re able to grab the tips of your feet with both hands.
  3. While grabbing the tips of your feet, maintain the position without removing your feet off the ground.
  4. While holding the position, rotate your head and torso and raise one arm in the direction you’re rotating.
  5. Squeeze your shoulder blades together tightly while rotating and maintaining the position.
  6. Lower your arm back to your foot and face forward.
  7. Repeat with the other arm.
The wall sit is a straightforward exercise that is known for building quad strength.

Wall Sit

Muscles involved: Glutes, calves, quadriceps, hamstrings, adductors

Equipment required: None

  1. Stand 10–12 inches away from the wall.
  2. Lean back against the wall with your torso, keeping your feet shoulder-width apart.
  3. Press back and slide down the wall until your thighs are aligned with the floor and your knees are above your ankles and bent at a 90-degree angle.
  4. Keep your head, shoulders, and upper back against the wall.
  5. Hold the position for a few seconds and carefully slide back up.

Safe Back Exercises at Home

Make the swimmer even more effective by repeating it for as long as you can. You can even head to the closest beach to practice under the sun.

Swimmer

Muscles involved: Quadriceps

Equipment required: Yoga mat

  1. Lie on the floor on your stomach, with your arms extended forward, legs extended straight behind you, and feet pointed.
  2. Lift your head, chest, and all four limbs to hover off the floor. Keep your chin tucked so you’re looking down at the floor.
  3. Lift your left arm up away from the floor while simultaneously lifting your right leg off the floor. As you lower your left arm, lift your right arm. Similarly for the legs, as you lower the right leg, lift your left in a controlled, swimming-like motion. 
  4. Repeat for a few seconds.

Bird-Dog Row

Muscles involved: Erector spinae, rectus abdominis, glutes

Equipment required: Yoga mat, dumbbell

  1. Start with both your knees and hands on the ground—wrists directly beneath your shoulders and knees beneath your hips.
  2. Place a dumbbell in your right hand.
  3. Brace your core, and lift your right hand until the dumbbell is at your chest and extend your left leg until it is parallel with the ground. Make sure to maintain a flat spine. 
  4. Lower both your hand and leg to the starting position. 
  5. Repeat elbow movement multiple times and alternate sides.

Safe Stretches

After finishing a run or at-home workout, stretch out your quads to prevent soreness.

Standing Quad Stretch

Muscles involved: Quadriceps

Equipment required: None

  1. Stand up straight with your arms by your sides and your feet about shoulder-width apart.
  2. Bend one leg back, grabbing the ankle with the arm of the same side.
  3. Bend the knee back further, until you feel a stretch.
  4. Maintain the position for a few seconds and repeat with the other arm.

Lying Glute Stretch

Muscles involved: Glutes

Equipment required: Yoga mat

  1. Lie on the floor on your back.
  2. Bend your right leg and raise it up toward your abdomen while keeping your upper back and other leg on the ground.
  3. Grab your raised knee with both of your hands or arms, and pull it closer to your abdomen—do not allow it to rotate outwards.
  4.  Maintain the position for a few seconds before returning to the starting position and repeating with the other leg.
Doing the simple snake stretch on a regular basis can make your back more flexible.

Snake Stretch

Muscles involved: Abdominals

Equipment required: Yoga mat

  1. Lie on the floor face-down, with your arms bent at your sides below shoulder level and your legs fully extended.
  2. Fully extend your arms and push your upper body towards the ceiling, mainly focusing on driving your back upwards.
  3. Continue pushing until your upper thighs and the bottom of your hips can no longer maintain contact with the ground.
  4. Hold the position for a few seconds.
  5. Come back to the starting position.

Standing Shoulder Stretch

Muscles involved: Triceps brachii, latissimus dorsi

Equipment required: None

  1. Stand up straight with your arms by your sides and your feet about shoulder-width apart.
  2. Laterally raise one arm and bend your elbow so your arm is positioned behind your upper back.
  3. Use your other arm to grab the elbow of your bent arm.
  4. Gently push down on your bent arm.
  5. Maintain the position for a few seconds and repeat with the other arm.

Once you’ve mastered safe exercises at home, outdoor workouts await you. The Golden State has plenty of picturesque cycling roads and breathtaking off-the-beaten-path hiking trails at your disposal. Let the introvert in you discover the outdoors while preserving your physical and mental health. 

0 comments


author photo
Please enter text

You may also like

Health & Fitness

The Ultimate Hiking Guide To California’s Lost Coast

Thinking about hiking the Lost Coast Trail? Here's what you need to know before traversing this pristine and rugged stretch …...Read more

Health & Fitness

Take a Swing at The Best Golf Courses in Southern California

Visit these top golf courses in Southern California to improve your skills, enjoy enviable amenities, and admire the scenery....Read more

Health & Fitness

California's Best Sleep Apps and Products for a Better Night's Sleep

Enhance your sleeping cycle with California's best sleep apps and products. Establish a good sleep cycle to enhance your daytime …...Read more

Health & Fitness

Simple Home Remedies to Add to Your Self-Care Routine

Boost your health with simple ingredients. These are the simple home remedies to add to your self-care routine....Read more