For many people, the New Year often comes with new health and fitness resolutions. However, sticking with these health and fitness goals is usually easier said than done. One study found that 73% of people who set fitness goals as a New Year’s resolution give them up. The top reasons people gave for abandoning their New Year’s fitness resolutions were a lack of time and difficulty following a program, according to the study.
Since we want to see you succeed and accomplish your health and fitness goals in 2021, we put together an at-home workout that will target your arms, abs, and butt. You don’t need anything other than a little space for yourself to complete these exercises. So, go into your planner right now and schedule time for your workouts each week. With a workout plan in place and dedicated time set aside for your exercise routine, you’re well on your way to achieving your health and fitness goals for this year.
Floor Tricep Dips: If you’re looking to strengthen the back of your arms and your shoulders, tricep dips will accomplish just that. Sit on the floor with your knees bent and your feet flat on the floor. With your back straight, position your hands shoulder-width apart on the ground with your fingers pointing in the direction of your feet. To start the exercise, lift your hips off the ground (4 to 6 inches), pushing through the palms of your hands, while also using the soles of your feet to support you. Then lower yourself slowly, bending your elbows until they reach a 90-degree angle, or until your butt returns to the ground. After that, straighten your elbows to press yourself back up to your starting point. Repeat this move five to seven times. As your arms become stronger, you can add more repetitions to each set.
Plank Up-Down: The plank up-down exercise works your biceps, triceps, shoulders, and core. Start in a standard plank position by planting your hands directly under your shoulders and your toes on the floor. Then go into a forearm plank by lowering your left forearm to the floor, followed by your right forearm. To return to the starting standard plank position, place your left hand on the ground and straighten your left elbow, and then do the same with your right hand and right elbow. Do this a total of six to 15 times, resting as needed. To neutralize your neck and spine, look at a spot on the floor about six to 12 inches in front of you.
Kickboxing Punches: Throwing kickboxing punches will help tone and strengthen your arms and upper back. You’ll also burn a lot of calories throwing the punches. Begin your stance with your feet hip-width apart. Then bring your right arm up in a 45-degree angle with your fist below your jawline. Extend your arm across your body as you punch your fist in front of you. Throw 15 powerful punches with one arm and then throw 15 more with your other arm.
Flutter Kicks: Having a strong core means you’ll have better posture, more balance, and less joint pain. Flutter kicks are a great way to strengthen your core while also encouraging your abdominal muscles to work through their full range of motion. Start on your back with your head resting on the ground and your arms at your sides. Raise your legs until they are straight above your hips and then lower your legs as far as you can, while keeping your back connected to the ground. Find a challenging height and then start making small kicks up and down with your legs. Breathe in and out through your nose as you complete the reps. The key to this exercise is keeping your lower back attached to the floor by bracing your abs. Do 10 to 20 slow and controlled reps.
V-Ups: To do V-ups, lie down flat on the ground and place your arms straight above your head. Then inhale and suck your belly button in toward the floor. As you exhale, sit up and bring your straight legs up to meet your arms. Then lower back down and repeat this exercise. Aim to complete 10 to 15 reps.
Bird Dog With Elbow-To-Knee Touch: The Bird Dog With Elbow-To-Knee Touch works your abs and your butt. Begin on the ground with your hands directly under your shoulders and your knees under your hips. Draw your stomach in and then raise your left arm and your right leg until they’re both extended straight out. While keeping your spine aligned, bring your left elbow to your right knee, and then extend back out to a long line. Do 12 to 15 reps of this exercise on each side.
Fire Hydrant: A strong butt can help relieve lower back pain and make everyday movements like standing and climbing stairs easier. This Fire Hydrant exercise works your glutes, hips, and core at the same time. Start on the ground with your wrists under your shoulders and your knees under your hips. Keep your belly button drawn in toward your spine, your back flat, and your right leg bent at 90-degrees. Lift your leg out to your right side, stopping at hip height. Do 15 reps, and then switch sides to do another 15 reps. Make sure to keep your core engaged throughout this exercise.
Glute Bridge: The glute bridge will tone and shape your butt, while also activating and strengthening your core stabilizer muscles. To do a glute bridge, lie on your back with your hands at your sides, your knees bent, and your feet flat on the floor hip-width apart. Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Pause and squeeze your glutes at the top, and then slowly lower your hips to return to the starting position. Do 15 reps of this exercise.
Side Skaters: Side skaters work your butt, hamstrings, thighs, and core all at the same time. To do this strength- and agility-building exercise, start in a small squat. Then jump sideways to the left, landing softly on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Then change directions by jumping to the right with your right leg. Continue jumping back and forth until you’ve completed 10 to 15 total reps.