Here's a quick "do anywhere" bodyweight workout routine you can do at home with no equipment other than your own body weight.
Begin with a ten-minute warm-up. Then, perform each exercise below for one minute with 15 seconds of rest between exercises. Perform the routine two to three times as your fitness improves.
Plank With Leg Lift
The plank exercise, also called the hover, is a great core-strengthening exercise. It improves strength and stability through the hips, core and spine, where it strengthens the lower back muscles. It also improves mobility in the hips as well.
A great back-strengthening exercise, the side plank is a simple and effective way to increase hip strength and stability while building core strength. The side plank works an often weak muscle called the quadratus lumborum that can help with lower back issues. And it doesn't hurt that it helps to build a nice set of abs.
One-Leg Squat and Reach
The one-leg squat and reach is a dynamic exercise that calls on several muscles that contribute to good balance and stability. It strengthens the legs, glutes and trunk muscles, and also strengthens the ankles while improving their flexibility.
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