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Top 25 At-Home Exercises

Ted Vickey - American Council on Exercise Board of Directors MemberBy Ted Vickey
President of Fitwell LLC, ACE Board of Directors Member, and former White House Athletic Center Executive Director

While I love belonging to a gym for the social interaction and the latest and greatest in fitness equipment, I do quite a bit of travelling these days and can often be away from my fitness facility for weeks on end.

Because of this, in celebration of ACE’s 25th anniversary I’m providing my favorite 25 fitness exercises that you can do anytime, anywhere – from your living room floor in front of the TV, to a hotel room half-way around the world.  The only equipment you need is yourself – meaning NO EXCUSES.

 

 

1. Supermans

Who doesn't want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.

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Push-Up - American Council on Exercise

2. Push-up

The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.

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3. Contralateral Limb Raises

Don’t let the name scare you – this is great for toning those troubling upper body areas.

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4. Bent Knee Push-up

A great starting option if you struggle with the correct form using a full Push-Up.

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5. Downward-facing Dog

Slow and controlled movement very important – wonderful calf stretch.

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6. Bent-Knee Sit-up / Crunches

Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!

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7. Push-up with Single-leg Raise

A great progression from a regular Push-Up but remember to keep proper form.

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8. Front Plank

This is harder than it looks!  Your back and abs will love you. 

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9. Side Plank with Bent Knee

Great way to add in hips work without the need for any equipment other than your own body weight.

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10. Supine Reverse Crunches

Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.

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11. Cobra

This is my “good morning, time to wake up” exercise – great way to get ready for a busy day.

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12. Squat Jumps

A bit of heart rate work while working on total body movement.

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13. Forward Lunge

If I could only do one leg exercise for the rest of my life, a lunge would be my choice.

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14. Forward Lunge with Arm Drivers

Start with the regular lunge and work up to this advanced exercise hitting some core areas.

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15. Glute Activation Lunges

Often missed, this Gluteus workout is the MAXIMUS.

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16. Glute Bridge

Real people do yoga – and this is a great entry exercise to the power of slow and controlled movements.

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17. Hip Rotations (Push-up Position)

I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue.

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18. Side Lunge

Advanced in terms of needing to include some movement into what becomes a static pose.

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19. Side Lying Hip Abduction

A common mistake is raising the leg too high in this exercise.  Small but effective movement.

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20. Side Lying Hip Adduction

Even smaller movement than Abduction but equally important.

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21. Side Plank (Modified)

Advanced exercise that brings together a combination of core exercises.  If you feel joint pain, STOP.

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22. Side Plank with Straight Leg

Don’t forget to breathe on this exercise – exhale on the exertion.

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23. Single Leg Stand

I do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking.

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24. Standing Calf Raises - Wall

My shins are my weak points, thus finding a great exercise like this to improve that area is important.

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25. Supine Pelvic Tilts

May not look like an abdominal exercise, but you will feel the burn after a set of these.

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