Spending more time at home than usual? Putting on some quarantine calories? Personal trainer Autumn Nelson of Superior Athletic Club in Medford demonstrates some moves you can do at home that don’t require any special fitness equipment. As with any exercise, work within your limits.
Starting from a plank position, pull your right knee into your chest. Then switch, pushing that knee out and pulling the other knee into the chest. Keeping your hips down and staying tight in your core, repeat running your knees in and out as fast as you can. Alternate inhaling and exhaling with each leg change. At home, you can use kitchen towels on tile or paper plates on carpet to give you glide for added difficulty.
In this exercise, you’ll alternate sides doing a curtsey lunge with an upper body rotation over the front knee. Stand with your feet hip-width apart. Take a big step back with your first leg, crossing it behind the other. Bend your knees and lower your hips. Keep your chest up and twist toward the weightbearing leg. Return to starting position and repeat on the other side. For added resistance, hold a small water bottle.
Elevated leg curl
While lying down, place your feet on a chair. Lift hips up. By having your legs elevated, more of your body weight is on your hamstrings, making this a great exercise to target the back of the legs. Squeezing your glutes, hold at the top as you alternate bringing one knee in at a time.
Fill a cloth bag with a few cans, adding or subtracting weight to suit you. Stand with your feet hip-width apart. Lift the bag by raising your elbows out to the sides until they come in line with your shoulders. Slide back down to starting position.