The Living Room Workout

Body-Weight Squat

Step 1

Step 2

1. Stand as tall as you can with your feet spread shoulder-width apart.
2. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

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• Tip Keep your weight on your heels, not on your toes, for the entire movement. One gauge: If your weight is distributed correctly, you should be able to wiggle your toes at any moment during the lift.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Incline Pushup

Step 1

Step 2

1. Get down on all fours and place your hands on a box, bench, or step instead of the floor. This reduces the amount of your body weight you have to lift, making the exercise easier.
2. Lower your body until your chest nearly touches the bench. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Hip Raises

Step 1

Step 2

1. Lie faceup on the floor with your knees bent and your feet flat on the floor.
2. Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.

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• Tip Push against the floor with your heels, not your toes. To make it easier, you can position your feet so that your toes rise off the floor.
• Tip Avoid looking at your waistline to check your posture. Keep your head flat on the floor and stare at the ceiling instead.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Side Plank

Step 1

1. Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
2. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply for the duration of the exercise. Hold this position for 30 seconds (or as directed). That's one set. Turn around so that you're lying on your right side and repeat.

• Make It Easier If you can't hold the side plank for 30 seconds, hold for 5 to 10 seconds, rest for 5 seconds, and repeat as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 30-second goal with fewer repetitions.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Floor Y Raise

Step 1

Step 2

1. Lie facedown on the floor. Allow your arms to rest on the floor, completely straight and at a 30-degree angle to your body, your palms facing each other.
2. Raise your arms as high as you can. Pause, then slowly lower back to the starting position.

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• Tip Your arms should form a Y with your body. the thumbs of your hands should point up.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Floor T Raise

Step 1

Step 2

1. Lie facedown on the ground. Move your arms so that they're out to your sides—perpendicular to your body with the thumb sides of your hands pointing up—and raise them as high as you comfortably can. Your arms should be perpendicular to your torso.
2. Pause, then slowly lower back to the starting position.

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• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Floor I Raise

Step 1

Step 2

1. Position your arms straight above your shoulders so your body forms a straight line from your feet to your fingertips.
2. Raise your arms as high as you comfortably can. Pause, then slowly lower back to the starting position.

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• Tip Your palms should be facing each other so that the thumb sides of your hands point up.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.