Exercises at Home

Remember, Muscles are like cords that pull. Muscles never push. When deciding which muscles to build, think about where the pulling comes from.


Here are some exercises you can do at home


Pilates Core Exercies

  1. Stand, and extend your arms forward, then march in place for 30 seconds to 1 minute
  2. Stand next to a wall, and place your hand on that wall. Place your weight on the leg closest to the wall, and raise your other leg outward. Do this for 6 to 8 times. Do this for both sides.
  3. Stand an arms-length away from the wall (with your palms on the wall). Then slowly lower your body towards the wall, then slowly push your body back out. Do this 10 to 12 times.

Butt Exercises

Although butt exercises are good for looks, they're also good for health and mobility. Do not do these if it causes you pain.

  1. Squeeze your buttcheeks together, as if you're trying to hold a piece of paper.
  2. (Clamshell Exercise) Lay on your side, with your head resting on your arm. Bend your knees at a 30-60 degree angle (as if you're jumping). Keep the leg that is laying on the floor touching the floor during the exercise, and rotate your other leg up and down. Do this on both sides. To create more resistance, don't let your active foot touch the still foot. You can also have both feet off the floor while you do the exercise.
  3. Do Bulgarian Squats; face away from a chair or bench, place the toes of one of your feet on the chair/bench, and squat. To increase resistance, hold weights. Do this routine for both legs.
  4. (Glute Bridge) Lay on your back with your knees bent upward. Move your hips upward and hold for 5-7 seconds, then repeat.
  5. March in place, or move up and down stairs.

Apache Breathwork

Go on a tough run, and breathe only through your nose, keeping your mouth closed. If you want, you can keep water in your mouth to help keep your mouth shut (stop immediately if you accidentally choke).


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