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SincePandemic of Covid-19 Forced companies to close their doors and forced all the world to stay at home, he disrupted all our routines, including our fitness plan. While this quarantine period wasIncredibly stressful and difficultIt is important to continue moving and maintaining a semblance of our daily activities. Fortunately, many personal coaches, gymnasiums and studios across the country have offeredFREE FITNESS classes on demand And training sessions at home that people can do via zoom, Instagram Live and on their own online platforms.

But we know that breaking a sweat at home is not always practical. There is not so much space and you may not have the right equipment. That's why we have exploited some of the best coaches to share their favorite weight exercises, which you can easily change with the resources you have in your home or apartment. You do not have dumbbells or Kettlebells? No problem. Load with canned foods, water pitchers, coolers, heavy backpacks and books. Here are some simple exercises and simple stretching that you can do at home. Learn what moves you should stay away, check out the13 exercises that you should avoid, according to personal coaches.

The bird dog will break any stagnation that you may feel to settle on the Sofa-Gnonnet-Observant Netflix, declaresMatty MaggiaComo,Pelload Instructor of the tread. The bird dog is also ideal for activating the kernel so that it can serve as warming before exercise. "Not only do bird dogs are accessible, but they also promote elongated through the joints, lower back and core," said MaggiaComo.

How to make a bird dog: Start in a table position on an exercise mat with your shoulders directly on your cuffs and your hips in line with your lap. Keep a neutral vertebral column. Reach and extend your right arm directly in front of you, pulling your biceps straight to your ear. At the same time, slowly extend your left leg, raising the carpet. The goal is to create a straight line of the right fingertips to your left heel, making sure you do not create useless voltage at the bottom of the back. Slowly place your right hand and leave the left knee on the carpet, then alternate the sides. Make 10 representatives on each side.

You will not think about cracking in the same way once you have tried this variation, which also serves as stretching. You can easily edit it by folding the two knees instead of extending the opposite leg, says MaggiaComo. "It would be my recommendation for those who feel an embarrassment in their lower back," he says.

How to make a Crunch Figure-4: Extend to face visible on an exercise mat and draw your fingers on your temples. Extend your right leg on the floor and bend your left leg, place your left ankle on your right knee. Crunch your top of the body by attracting the back and shoulders of the carpet. At the same time, lift your legs in a position-4 position of the carpet, pulling your chest towards your knees. To move forward, turn by pulling your elbow straight to your left knee. Continue for 30 seconds before alternating the legs.

Looking to change your plank game? Consider bearing boards, which burned your core, shoulders and quads. "It's easily my favorite board because it is more interesting than a traditional board. You can progressively progress to hold this position for longer periods of time - and it definitely sneaks on you!" MaggiaComo says.

If you want to move forward it, you can hover your knees closer to the ground and incorporate shoulder faucets, simply make sure to keep your heart tight so that your hips remain square. An easy test consists of placing a yoga block on your back low. If the block moves or falls is a tail to tighten. MaggiaComo also suggests lifting one leg or arm on the floor.

How to make a bear board:Start in a table position on an exercise mat with your shoulders directly on your cuffs and hips on your lap. Press your hands in the carpet and lift your knees from the ground, about four to five inches. Hold this position while holding a neutral spine and enter your fingers in the floor. After 10 seconds, bring your knees back on the carpet and repeat four or five rounds. You can gradually increase the duration you hold a bear board, you go up to a full minute.

Walter KempNASM certified coach forobed fitness, Love that this combo moves to tone and strengthen the core, chest and shoulders. If you can not make a regular thrust, you can drop yourself to your knees from the upper position.

How to make an exit to the thrust:Start standing with your hip-distance feet. Lean hip and place your hands on the floor, walks forward until you are in high plank position. Keeping your heart, quadriceps and tight glutes, lower your body to the carpet until your chest and hips touch the carpet, pointing the elbows back to 45 degrees. Press your hands in the ground to push the body back up in a high board. Then walk your hands back to your feet to stand up. For more Work-Out, consultThe 15 best exercises for more than 50 years.

Your ABA ABS, oblique side, are like the walls that make up your chest. Without strong walls, they are not able to support the lower back. By strengthening the obliques, you eliminate backaches and posture problems, says Kemp.

How to make heel keys:Lie face on an exercise mat with folded knees and foot flat on the floor. Raise your head, neck and shoulders of the rug in a crisis, to reach your long arms on the sides. Keeping your head and shoulders from the carpet, reach your fingers right to touch your right heel and then return to the center and reach your left fingers before touching your left heel. Continue by alternating the sides without lowering your shoulders or head on the carpet.

As you quarantine, chances are you spend most of the day sitting down, but doing exercises that have worked you in different motion plans and patterns can help relieve stiffness in the joints and prevent pain.Jason Loebig, A Nike coach based in Chicago and co-founder ofLive better Co., Recommend this multi-planar movement to strengthen glutes and shoulders whilework mobility in the hips and back.

How to make a side abrupt movement with reach above:From your feet together, take a big step on the right with your right and lower foot in a slot, returning your hips. Make sure your right knee is in line with your right ankle and the left leg is straight, both feet forward. From this position, extend your arms over your head while holding the hinge in your hips. Pause for one second to deepen the slot and feel the stretching. Bring your arms at your side and push with your right foot to straighten the leg and return to the starting position. Repeat on the left side.

This compound exercise offers the double advantage of force and stretching, says Loebig. "For the regress movement, try the push-ups of your knees and take your dog down with kneeling elbow," he says. If you regress the push-ups of your knees, make sure to practice still full range of motion by bringing your chest to the ground. Do you want an extra challenge? Loebig says shoulder faucets Add after each push-up (avoid rocking hips) or spare toe faucets when you are in front down dog.

How to make dogs oriented down Push-up:Start with a high board, stack your shoulders on your wrists, folding your pelvis and quadriceps and tighten the glutes. Reduce your body in a straight line to the carpet until your chest and hips touch, in order to have your elbows pointing to 45 degrees and maintain sealing in your heart and glutes. Press your hands in the ground to push the body back up in a high board.

From a high board, lift your hips toward the ceiling until your body forms a head down V. Straighten your legs and lower your heels towards the ground. Relax your head between your arms. Pause for one second, then return to the starting position at the top board. For Exercise Demystify, consultThe 21 biggest myths exercise, demystified by experts in science and health.

If your childhood was the last time you took a skipping rope, then you should start jumping again now. Loebig loves this low impact exercise to raise the heart rate and stimulation of the long session period of the lymphatic system. It also helps to improve coordination and balance.

"If you do not have access to a jump rope, simply stimulate the movement and jump in place," says Loebig. To take this exercise a little further, Loebig recommends double or jumping lateral.

How to jump to the rope: Jumping the rope comes from the movement in the cuffs-not the elbows and shoulders. Start with your feet together, your shoulders back and down, and your hands by your sides holding each end of the rope. Tightening your heart, jumping with your feet together as you swing the rope, landing on the balls of your feet. Continue skipping rope without heels touching the ground.

This exercise opens the hips as much as it strengthens the core, the lower back and the gambages, inverting the effects of the past time, saidA. Alexandra Duma, DC, DACBSP, a sports chiropractor for the United States, which practicesFic, a high-tech and wellness fitness recovery studio in New York.

Glause bridges are particularly perfect for strengthening the three glute muscles: Maximus Gluteus, Minimus Gluteus and Medius Gluteus. Duma suggests trying bridges in the leg, bridges of the strength band and weighted bridges for other variations.

How to make a gluant bridge: Lie on an exercise mat with your bent knees and foot flat on the floor a few inches from your buttocks. Tighten your glutes and kernel, lift your hips and steer from the floor to form a diagonal line of your shoulders to your lap. Then lower your hollows on the ground.

This variation of the gluet bridge integrates a seat to help open the hips to sit while scrutinizing your abs, saysChris VoEquinox Equinox Equinox Instructor onVaries, an application where you can access the training sessions at the request of Equinox, Soulcycle, Pure Yoga, etc.

How to make gluevous bridge outlets with complete sit-ups: Lie in front of an exercise mat with your knees bent and my feet a few inches from your buttocks. Tighten your glutes and kernel, lift your hips and steer from the floor to form a diagonal line of your shoulders to your lap. Keep keeping your hips up when you walk your heels a few centimeters ahead. Then lower your hips to the carpet and roll up to a complete seat with your arms in the lead. Roll on the carpet to the starting position. Give priority to the full range of movement with this exercise. Faster does not mean better in this case because it will be the most beneficial to complete 20 slow and controlled repetitions.

For a move, you will get your race heart and work all the muscles of your body, try to add the superman / woman burdee. "The addition of the Superman position requires you to engage the posterior chain, including your shoulders, your back, gluettes and hamstrings, and also increases your range of movement, whether you are at home or at the gym , "Says Vo.

How to make a superman / burpee woman:Start with your feet on the shoulder-distance. Push your lacrosse and get off in a squat, bringing your hands to the ground. Jump your feet to enter a high board position, then lower your body to the ground. From here, prolong your arms in front of you and the legs behind you, lifting your legs, arms and chest of the ground in a superman position. Hold this position and pause for one second. Bring your hands to the chest and skip your feet outside your hands to land in a squat. Then skip explosifier, pull your slips and come back slowly on your feet. Make as many representatives as possible in a minute.

Unlike the jump, the punch is a great pumping movement to the heart that goes easily on your joints, says Vo. "Train to the retraction of your punches at your custody position every time you take a punch. If each action has an equal and opposite reaction, you will start to feel your LAT fire and your bottom , "he says. Remember that your punches are an extension of your back, then generate your punches of your hips and your return to facilitate speed, VO says.

How to make punches and uppercusers: Enter in a staggered position with a foot forward and a return foot, from the distance from the hip. Your rear heel must be slightly elevated floor for easy thrust. Start with your fists in a "guard position" by your cheekbones, elbows relaxed in front of your ribs. Make punches and crossed for 100 repetitions, thus alternating the extension of your fists directly in front of you with palms facing the ground. Then make 100 uppercut. Aim to finish your punches in less than a minute.

Switch from a high board to a forearm board, thisExercise will strengthen your arms as much as it ignites your core. The key with the walks of the board consists in moving with the control and thinking of the thrust powerfully through the joint of the elbow to put pressure on a high board.

How to make walks:Start in a high board on an exercise mat with your shoulders on your wrists and your heart, quads and tight carbohydrates. By pressing your left hand in the carpet, bring your right forearm into the carpet, followed by your left forearm. Make sure to reduce your hips too. Then press firmly on your right hand on the carpet to push powerfully through your right elbow to enter a high board, followed by your left hand. Repeat by alternating sides. Avoid swinging your hips from one side to the other as possible and remember to lower and raise your body in a straight line.

As one of the most versatile body weight exercises, squats reinforce your glutes and quads while correcting the posture, if any with an appropriate form. "Squatting is often used when using activities, such as lifting infants, pets, household items, etc., even to enter and from our chairs," says Duma.

If you want to hit your basic body weight, charge it with a little weight using a dumbbell or Kettlebell, or carrying a heavy backpack or a pot of water. Duma also recommends wall squats, squats in height (with a broom) or squatting with a strength strip just above your lap.

How to make squats:Appointment with your hip-distance feet and your hands by your side. Sit in your heels, pushing your back hollows and go down your hands by your chest. Keep your chest and back standing to avoid spilling and tap your knees on the sides to prevent them from sculpting. Push your heels to straighten your legs and get up.

Ideal forincrease in muscle power And pulling these muscle fibers with fast contraction, jumping squats reinforce glues while breaking a sweat. Body weight too easy? You can add weight or loop a strip of resistance just above your knees.

How to make jump squats:Support with your feet a little wider than shoulders on the shoulder with toes pointing on the sides. Sit in your heels, push your buttocks. Keep your chest raised. Pull your glitter and push through your legs, skip explosively to straighten the legs and slowly go up on your heels in a squat.

Maeve Mcewen,P.volve Master Trainer, says this exercise is a look at difficult stability and actively work your core and your glutes. It also helps to create a length throughout the body - a beautiful stay of being stagnant all day.

How to make a long pressure of 6 hours:Suppose a leg directly behind you at 6 o'clock and the other leg in front. Take the two air arms, extend your body by actively pressing your hands through the air. Size your back on the back when you lift your leg of the floor. Keeping your weight on your front heel and your sticky, use your lower ABS to pull your back knee forward and frame your knee with your hands. Then reingregate your glause on the back when you extend the leg to the starting glass position. Focus on the stabilization of the kernel, keeping the right vertebral column and actively pressing with your arms and legs. Make eight repetitions before alternating legs.

McEwen loves this exercise for its opening services of the hip and its equilibrium lesson. "He focuses on the transfer of your weight, which takes you to get you quickly and efficiently," she says.

How to make a slit forward with rotation: Support with your feet with a hip distance with a soft turn in the knees. Engage your glutes, sit in your heels about two to three inches and make angles of 90 degrees with your arms with parallel palms on the ground. Create a voltage in the lats by pressing your shoulders. Step One leg ahead, load your weight in the front heel. Press the front heel more in depth when you turn to the front leg and reach the opposite arm forward. Pull the rear arm behind you to deepen the rotation and tighten your inner thighs. Exhale to engage the abdominals. Then move your weight in the standing leg using the resistance of your weak abdominals and pressing your glutes. Return to the starting position. Maintain tension throughout the body. Alternating legs.

If you get rid of boards and basic exercises on your back, try this exercise AB standing. "This stretches not only the front of your hip and abdominals standing, but it also goes back to your stability while pulling on the obliques," says Mcewen.

How to make 12 hours abs standing:Starting up with your arms behind the head and folded elbows. Press a foot in front of you at 12 o'clock and press the Gide standing to stretch the standing hip. Press the pelvis ahead. Continue engaging your arms and your weak abs and keep the right vertebral column. Lift the same leg just below the knee height with a soft knee shift by contracting your abdominals. Rotate your torso to your leg before when you press your inner thighs. Return the leg to the 12-hour faucet, engage the upright glause and lie through the body. Alternating legs.

This leakage variation operates at your inner thighs while strengthening your quads and your glutes. Do not forget to keep your hips and square shoulders throughout the movement.

How to make pants at the tank: Hold yourself at your fingertips at your feet. Make a step behind you to your left with your right foot and lower yourself in a slit, forming angles of 90 degrees with your legs. Keep your left knee aligned with your left ankle. Push yourself with your legs to get up and continue alternating legs.

Because you are sitting and you spend more time at home, you may have a desperate need for posture correction exercises. Wall angels are excellent to strengthen the background and improve overall posture, says Duma. "Wall angels help strengthen the shoulder and back muscles while opening tight pectoralis muscles (chest) after working on your computer," says Duma.

How to make wall angels: Support with your back against a wall and bend your elbows at a 90 degree angle with your elbows parallel to the ground. Keep your heels as close as possible to the wall while ensuring that your hips and spine are pressed in the wall. Straighten your arms directly at the head, sliding the elbows against the wall and make sure the Pinky and the thumb are in contact with the wall. Tighten the AB muscles with the vertebral column against the wall. If this is too difficult, you can browse your heels away from the wall or bend your knees to enter a wall.

Duma recommends integrating some stretching into your routine to keep your lubricated joints and improve mobility. This particular stretch is intended for your hip flexors, which can become shortened and stiff after attending a chair all day. "It's very important to keep [your hip flexers] in an elongated and stretched position, because attachments are in our lower back area," says Duma. Often, tight hip flexors are linked to lumbar pain.

How to make a hip flexing section:Start in a semi-kneeled position with your right knee in front and stack on your straight ankle, forming an angle of 90 degrees. Fold the left leg behind you on an exercise mat with the left knee directly under the left hip. Push your right hip forward while pressing your left knee on the carpet. Hold the stretching for one or two breaths before alternating the sides. Add more length by lifting an arm and turn on the sides.

"WithIncreased computer work, Our shoulders are in what we call a position turned internally, and pectoralis muscles are affected, "says Duma. When these muscles are shortened, they can cause chest pain and seal, as well as neck and numbness pain in the upper part. arms.

How to make a stretch pectoralis: Keep in a split position in front of a door with one foot to another. Place the opposite hand and arm against the wall, forming an angle of 90 degrees, while the other arm rests at your side. Press your chest through the open door to feel the PEC section, change the angle of your arm to stretch different areas of the chest. Switch the sides.

This stretch is ideal for massagers the lower back and relaxing hips, thighs and glues, says Duma.

How to make knees in the chest: Extend to face visible on an exercise mat and bring a knee to your chest, then the other, enveloping your arms around your shin and throwing your chin. Gently move your knees to the right and roll your spine from top to bottom. You can do a single leg stretching by bringing a knee to your chest. "More intensity can be added by bringing the knee to the opposite shoulder," says Duma.