When we workout, we don’t just feel better – we feel right, strong, motivated and disciplined. Many people would love to have a toned physique, but that comes with exercise. The good news is that you can achieve it without going to the gym. This set of routine workouts at home can help you achieve the awesome physique you’ve always wanted.
Routine workout at home for lower back and abdominals
This routine workout at home targets the abs (rectus abdominis)
- Lie faceup with your knees bent and your feet flat on the exercise mat. Fold your arms across your chest.
- Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.
- Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position.
- This constitutes one rep
2. Reverse crunch
This is an advanced form of the crunch exercise mentioned above.
- Lie with your arms at your sides.
- Raise your legs off the floor with your knees bent at a 90-degree angle.
- Raise your pelvis toward your rib cage such that you’re almost in a string position. Your lower back should rise a few inches off the floor as your knees move toward your chin.
- Pause, then slowly return to the starting position.
3. Pulse up
This workout targets the abs, hip flexors and quads.
- Lie faceup with your hands underneath your tailbone and your legs outstretched.
- Raise your legs up so that they are perpendicular to the floor, then slowly lower them again.
- This constitutes one rep.
This routine workout targets the hip flexors and abs.
- Lie with your legs straight out on the floor and your arms straight up in the air.
- Contracting your abs, raise your body up by lifting your legs off the floor and stretching your arms toward your toes.
- Keep your back straight. Pause at your full extension, then return to the starting position.
5. Towel squat
This wall squat works the glutes, calves and quads.
- Stand leaning against a wall with your feet a few inches in front of you.
- Put a towel behind you so that your back presses against it rather than directly on the wall.
- Slowly bend your knees and let your back slide down the wall along with the towel until your upper thighs are parallel to the floor. Pause, then push yourself back up.
6. Split squat
The split squat workout targets the glutes, quads, hamstrings, lower back and abs.
- Stand with one leg 3 to 4 feet in front of the other, with your toes pointed forward.
- Keep your torso erect. Rest your hands behind your head. Bend both knees to lower your body straight down until your back knee is a few inches off the floor and your front leg is bent at a 90-degree angle.
- Return to the starting position then switch your front and back legs.
This popular routine workout at home targets the glutes, lower back and abs.
- Lie faceup on an exercise mat with your knees bent, feet flat on the floor, and your arms extended by your sides.
- Pushing through your feet, raise your hips off the ground until you have achieved a straight line from your knees to your upper body.
- Slowly return to the starting position. That’s one rep.
8. Ski squat
Lean back against a wall with your feet 2 feet in front of you as in the towel squat—but without the towel. Bend your knees to descend just a few inches, and freeze there for 30 seconds. Slide down another few inches and stop again for another 30 seconds. Stop two or three more times as you work your way down until your butt is almost touching the floor. That’s the end of the first set.
The sit-up exercise is similar to the crunch workout with a fuller range of motion. It also conditions additional muscles. Sit-ups work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck.
- Lie faceup with your knees bent and your feet anchored under a sturdy object such as a sofa or bed.
- Fold your arms across your chest or hold your hands behind your ears.
- Slowly lift your upper body by using your abs to flex your spine, thus bringing your chest toward your knees.
- Roll back down, slowly.
10. Bicycle crunch
The bicycle crunch exercise activates the rectus abdominis and transversus abdominis. You will also be toning your thighs as both your hamstrings and quads will be involved.
- Lie faceup with your knees bent to form 90 degrees.
- Hold your hands behind your ears.
- Pump your legs back and forth, bicycle-style, as you simultaneously rotate your torso from side to side by moving an armpit (not an elbow) up toward the opposite knee.
Chest and lower back routine workout at home
11. Push up
This strengthening exercise is a good routine workout at home. It targets the pecs, triceps, abs, and glutes.
- Lie facedown on an exercise mat with your palms flat on the floor. Support your lower body with the balls of your feet.
- Raise your body up by extending your elbows
- Lower your upper body until your chest is just a fraction of an inch off the floor.
- Push yourself back to the starting position.
This constitutes one rep.
12. External rotation
This workout helps to work the shoulder muscles.
- With a soup can or other light object in each hand, hold your arms out to your sides with your elbows bent 90 degrees.
- Keep your upper arms steady and use your elbows to rotate your forearms up until they are as close to perpendicular to the floor as possible.
- Return to the starting position.
13. Lateral raise
This workout targets the shoulder, muscles in the upper back, arms and neck.
- Grab a pair of water bottles filled with sand and stand with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides.
- Maintaining slight bends in your elbows, lift your arms up and out to the sides until they’re parallel to the floor. Pause, then slowly return to the starting position.
This workout routine targets the transversus abdominis.
- Get down on your hands and knees, making sure your back is flat.
- Take a deep breath then forcibly exhale and round your back as you lift your navel up toward your spine.
- Keep your back rounded and take shallow breaths through your nose for several seconds.
15. Prone superman
This workout targets the lower back and glutes.
- Lie face down with your legs straight and your arms outstretched.
- Lift your arms, head, chest, and lower legs off the floor simultaneously, keeping your head and neck at the same height as your shoulders throughout the movement.
- Return to the starting position.
16. Bird dog
This routine workout at home targets the glutes.
- Start on all fours, with your knees and toes on the floor and your palms face down in front of you.
- Pull in your abs, then straighten one arm and the opposite leg, extending both limbs parallel to the floor while keeping your torso and hips in a straight line.
- Hold for a few seconds, then lower your working limbs and repeat with the opposite arm and leg.
Routine workout at home for lower body
Want to improve your lower back fitness and flexibility, get rid of lower back pain or are you preparing to run a marathon? The following routine workout at home should help.
17. Donkey kick
This routine workout at home targets the glutes.
- Get on all fours, your hands aligned with your shoulders and your knees aligned with your hips.
- Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.
- Extend the leg as high as you can
- Repeat for the other leg.
18. Chair squat
The chair squat routine exercise targets the glutes, calves, hamstrings and quads.
- Stand in front of a chair with your feet slightly apart.
- Extend your arms in front of you.
- Lower your back down until your bottom touches the chair without sitting down.
- Push up through your heels and return to the starting position.
19. Single-leg balance
This routine workout at home helps to open up your hips to increase range of motion and increase flexibility.
- Start standing with hands on your hips.
- Shift weight to the left leg and bring the right knee up so your hip, knee and ankle form a 90-degree angle.
- Maintain this position for 30 to 60 seconds, then repeat on the other leg.
20. Tricep dips
The tricep dip routine workout at home works the back of the arms, shoulders and core.
- Sit in a chair and grip the front edges with your hands.
- Scoot your butt forward until it’s hovering just off the seat and your legs form a 90-degree angle. Straighten your arms.
- This is your start position. Lower your body until your elbows form a 90-degree angle.
- Use the back of your arms to press back to start.
We recommend three warm-up sets of the first exercise in your routine workout at home before your “work” sets. Those warmup sets prepare not only your muscles but also your nervous system. Also, try to keep reps between 6-10 before working your way up to minimize the risk of injury.