Starting a fitness routine can be hard, but we know that excuses don’t burn 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
Bulgarian Split Squat
Use a stable surface, such as a low bench, step or chair. Put one foot back with toes on the chair. Hop your front foot forward a bit. Use your core and glutes to lower the elevated knee down with control, using the front leg to support your weight and the back leg for balance. Return to stance and repeat.
Use a stable surface, such as a low bench, step, stool or chair. Step up on the surface, keeping your weight in the heel of the foot on the step. Return to start, slow and controlled. Great for balance, core, glutes and the entire leg!
Step out with one foot to the side. While keeping one leg straight, drop your hips down and back in a squat using the other leg. Make sure your bent knee aligns with the foot, not overextended. Push down through the heel to standing position. Repeat with the opposite leg. To create glide, use kitchen towels on hard floors or paper plates on carpet. Keeping your foot on the towel while pushing it out into a side lunge adds resistance for both the inner and outer thighs as well as making you engage your core more.
Sit on the floor and bring your legs out straight. Twist your torso from side to side without moving your legs. To take it up a notch, use books that you have around your house. Start with them in a pile on one side of you. Pick one up, twist and place it on the other side of you. For the more advanced, lean back slightly, so your torso and legs form a V-like shape, engaging your core. Balancing here, lift and hold your legs aloft while twisting.