Exercises to do at home

Learn about the seven essential exercises to do at home and to get fit and tone up without leaving home, as well as simple yoga exercises

The consequences of a sedentary lifestyle on our state of health are well known: overweight, obesity, cardiovascular risk… For this reason, according to the experts from the Spanish Heart Foundation, regular practice of physical exercise is essential, for a minimum of 30 minutes a day. Day three times a week. Going to the gym, riding a bike, and going for a walk or a run are part of the healthy routine of thousands of people. But the circumstances do not always exist to be able to train outside; is it possible to stay in shape without leaving home? How to do it? What exercises to do at home are the most recommended? In this article, an expert in physical activity and sport gives the keys.

Table of exercises to do at home

Jose Miguel del Castillo Molina, a graduate in Physical Activity and Sports Sciences, provides recommendations for exercising at home. In his opinion, the ideal program should start with a previous warm-up, continue with seven exercises and finish by cooling down with stretching.


You should proceed to warm up, moving all the joints and with gentle cardiorespiratory activation for at least 10 minutes to improve performance and, above all, to avoid injuries.

⚡ Seven essential exercises to do at home

Upper zone exercises

To exercise the upper body ( back, chest, shoulders, abdomen, and arms ), we can do dips, also known as push-ups, on the floor (or against the wall, if we don’t have that much strength). Another option is some original sliding pull-ups on the floor.

Lower zone exercises

To exercise the front part of our lower area ( legs, thighs, and buttocks ), we can do squats (flexing the knees and hips to lower the body towards the ground keeping the back straight, and returning to the upright position), changing to its different modalities, as classical, sumo (with the legs apart beyond the width of the shoulders and the balls of the feet open outwards), Bulgarian (the rear leg is supported —on a chair— at the height of the knee of the other foot), sissy (leaning the torso backward bending the knees forward), etc.

Lower Back Exercises

To exercise the posterior chain of the lower body, we have a couple of options, such as the ‘deadlift with a backpack’ or the ‘back lunge,’ two multi-joint exercises with great metabolic impact and great sports transfer.

Exercises to do at home for the trunk and hip

Anti-lateral flexion core exercise: side plank with forearm support. The core is the group of muscles in the trunk and hips, such as the diaphragm, pelvic floor, abdominals, spinal erectors, back, and hips.

Core exercises

Anti-rotation core exercise: waist rotation with an anchored elastic band.

Exercises for the back

To take care of and strengthen your back, a good option is to do anti-extension exercises: the classic face-down front plank with forearm support.

Cardio exercise

Who said you couldn’t do cardio at home? We can achieve this with complex exercises varying the series: rock climber, jumping lunges, the star, skipping (simulated running on the spot), etc., combined with lighter cardiovascular exercise.

⚡ Stretches

At the end of the session, it is always recommended to stretch for about 20-30 seconds, static and soft.

Yoga exercises to do at home

Doing yoga exercises and being beneficial for your body is very relaxing and helps emotional well-being. At home, you can start with one of these three simple postures:

The tree

Standing with your legs and feet together, put all your weight on one of your legs. Fold the other one and put the sole on the inner side of the thigh. You must stretch your back, raise your arms above your head and join the palms of your hands, holding for 30 seconds. Then repeat with the other leg.

The dog

In a quadruped position, plant your toes and breathe. Then, you must take your knees off the mat and raise your hips, keeping the palms of your hands supported (making a bridge with your body), and hold for 10 seconds. You have to return to the initial position, exhale, and repeat the exercise five or six times.

The bridge

Lie on your back and stretch your back and feet well. Without touching your body, place your arms by your sides, palms down. Breathe in, hold and breathe out. Then, place your feet flat on the mat and bend your knees, raising your hips as high as possible. Place your arms under your body, interlocking your hands. You must hold 10 seconds.

Toning at home for women

⚡ Paraprincipal table

We can do exercises to do at home to develop a muscular base at home, a good starting point to get in shape. Some exercises are:


If you don’t have a specific device, a step or a low bench will work. To tone your legs and buttocks, you have to go up first with one leg and then with the other, keeping your back straight and supporting the sole of your foot completely.

Leg raises

Face up on the mat, put your hands next to your sides and bring your feet together, raising your legs. When lowering your legs, you should not touch the ground (and when going up, it is better not to put them at 90 degrees).

Tone the calves

It would help if you placed your hands on a table and, while you stand on your toes with one leg, you have to raise the other and bend it until you make a right angle. You must do it 25 times with each leg.

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