Baby, it’s cold outside. not feeling motivated to layer up for your winter run? Don’t even want to leave your warm, cozy house to get in the cold car and drive to the gym? We all have our reasons why not to exercise. Don’t let the cold weather be your excuse to get out of shape this winter. Here are a few of my favorite floor exercises that will help get you through those chilly days. And you don’t even have to leave your house (or your jammies).
Side Bridge
Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, and then repeat on the other side. Contract your abs and glutes forcefully to keep your body straight.
Plank with Diagonal Arm Lift
Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm forward and to the right, so that it points to 2 o’clock. Hold for two seconds, then lower and repeat with your left arm, raising it to 10 o’clock. That’s one rep. Your elbows should be bent 90 degrees and directly under your shoulders.
Single-Leg Lowering
Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 2 to 3 inches off the floor. Return to the starting position, and then repeat with your right leg; that’s one repetition. Think about pushing the bottom of your heel away from your hip as you lower your leg. Don’t point your toes; keep your foot flexed toward you. Lead with your heel.
Glute-Bridge March
Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee toward your chest. Reverse the move, then repeat with your other leg. That’s one rep. Don’t allow your hips to sag at any time during the movement.
