Winter weather can be a hurdle for those aiming to stay in shape, but there’s no need to freeze outside. Here, we present a set of indoor exercises that require no equipment, ideal for those with busy schedules or a preference for home workouts. These exercises focus on building strength and can be mixed and matched for a full-body workout in cold weather. Follow a consistent routine for effective results.
Warrior III
Enhance your balance, tone your legs, and strengthen your core with Warrior III. Stand with feet together, lift the left leg with a pointed toe, shifting body weight to the right leg. Maintain a straight line from head to toe, arms at the sides, and hold for five breaths. Return to the standing position and switch legs, repeating for at least two sets, gradually increasing as per your capacity.
Bridge Opposite Arm-Leg Reach
Activate your abdominal muscles with this exercise. Lie face up, bend the left knee, and keep the left foot flat. Lift the right leg towards the ceiling and reach with the left arm. Move the raised leg and arm to the sides without shifting hips or shoulders. Focus on your abs and return to the center. Perform 10 to 12 repetitions, switch sides, and repeat.
Low-Belly Leg Reach
Target your six-pack and corset muscles by lying face up, knees bent to 90 degrees, hands behind the head. Lift shoulders and crunch up, inhale, and hold for 3-5 seconds. Exhale, extend legs to 45 degrees, squeezing the lower belly. Complete two sets of 10-15 repetitions.
Straight-Line Side Lifts
Tackle outer thigh problem areas and reduce belly fat. Lie on your left side, legs straight and stacked, feet bent. Lift both legs off the ground while inhaling, then lower them one inch while exhaling. Aim for 10-12 repetitions, switch sides, and complete three sets.
Swan Dive
Strengthen back muscles and improve posture with the Swan Dive. Lie face down, arms stretched overhead, and toes pointed. Lift arms and legs six inches off the ground, circling arms to the sides, and then reach arms towards toes. Repeat 6-8 times.
Chaturanga
Build wrist, arm, abs, and lower back strength with Chaturanga. Start in a plank position, keeping elbows directly above wrists. Bend elbows to 90 degrees while lowering towards the floor. Contract abs and avoid rounding shoulders forward.