In a world that constantly chases the perfect physique, we're shifting the narrative to celebrating the perfect you. Loving your body is not about fitting into a mould but embracing every curve, muscle, and unique feature that makes you, you. We know that stepping into the gym is more daunting than starting a new job, going on a first date or going to the pool in a bikini. So we're helping you start this journey with home workouts to make you feel strong, empowered, and ready to conquer the gym and the pool. With minimal equipment using resistance bands, bodyweight exercises, and light dumbbells, these workouts will still have you working up a sweat.
Bodyweight Exercises
Bodyweight exercises are the epitome of convenience. No equipment, no excuses – just you and your determination.
1. Plank Variations: Hold a standard plank for 30-60 seconds. For added challenge, try side planks or plank shoulder taps.
- Benefits: Strengthens your core, shoulders, and back.
2. Burpees: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and leap up. Start with 10 reps.
- Benefits: A full-body workout that boosts cardiovascular health and muscular endurance.
3. Tricep Dips: Use a sturdy chair or bench. Sit on the edge, place your hands beside your hips, and slide off the seat, lowering your body until your arms are at a 90-degree angle. Push back up. Aim for 12-15 reps.
- Benefits: Tones the triceps and improves upper body strength.
Resistance Bands
Resistance bands and cheap, easy to store and are your best friends for adding variety and intensity to your workouts. They’re portable, versatile, and perfect for toning every part of your body.
1. Band Squats: Stand on the band with feet shoulder-width apart, holding the handles at shoulder height. Lower into a squat, ensuring your knees don't go past your toes. Return to standing. Repeat 15 times.
- Benefits: Tones your glutes, quads, and hamstrings.
2. Banded Push-Ups: Place the band across your back, holding the ends under your palms as you get into a push-up position. Perform push-ups as usual. Aim for 10-12 reps.
- Benefits: Works your chest, triceps, and shoulders with added resistance.
3. Lateral Band Walks: Place the band just above your knees. Step side-to-side, keeping tension on the band. Perform 10 steps in each direction.
- Benefits: Targets your hip abductors and glutes.
Light Dumbbells
Incorporating light dumbbells into your routine can help build strength and define your muscles without overwhelming your joints.
1. Dumbbell Deadlifts: Hold a dumbbell in each hand, palms facing your thighs. Bend at the hips and knees, lowering the weights down the front of your legs. Return to standing. Perform 12 reps.
- Benefits: Strengthens your hamstrings, glutes, and lower back.
2. Dumbbell Shoulder Press: With a dumbbell in each hand at shoulder height, press the weights overhead until your arms are fully extended. Lower back down with control. Aim for 10-12 reps.
- Benefits: Tones your shoulders and upper arms.
3. Dumbbell Russian Twists: Sit on the floor with knees bent, holding a single dumbbell with both hands. Lean back slightly and twist your torso, moving the dumbbell from side to side. Perform 20 twists (10 each side).
- Benefits: Engages your obliques and enhances core stability.