The Easy At Home Workout

Squats

Why they rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once to tone that fabulous booty.

How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight – you must always remember your core! Keep your knees behind your toes; make sure everything’s pointing in the same direction. Do not go lower than 90 degrees. Do 12 reps each time and add a rep each time you do the exercise. Aim for 2 to 3 times a week, on alternating days to give your muscles a chance to recover.

Push-ups

Why they rock: Push-ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back and abs, and believe it or not, working those pecs will really help keep your breasts perky!
How to do it: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Slowly begin to bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Do this move 2-3 times each week, again alternating days. For best results, do 12 reps and add a rep each time you do the exercise.

Lunges

Why they rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.
How to do it: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don’t let your knee bend past your toes. Variations include front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.

The Plank

Why It Rocks: The plank (or hover) is an isolation move very popular in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles, but beware, it’s a tough one!
How to do it: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a push-up position with body resting on elbows or hands. Contract the abs (remember that core again) and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

Tricep Dips

Why they rock: Your triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. Triceps dips are a great, basic exercise for working your triceps and sculpting those arms. What’s more? They’re pretty easy to do and don’t require much equipment.
How to do it: Sit on a bench or stable chair. Position your hands shoulder width apart beside you, resting on the bench. Move your booty in front of the bench with your legs bent and feet placed about hip width apart on the floor. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.