Fitness

The simpler the better.

For the same reason, he suggests keeping things at a low to moderate intensity.

Think: the difference between a couple of lunges in your living room versus aheavy deadlift at the gym.

The best strength training exercises to do every day, according to trainers.

Also, keep in mind that itsnecessary to take breaks, says Hamlin.

It might also feel right to sprinkle these moves throughout your day to prevent overtraining.

Bodyweight Squats

To work your glutes, try a round of bodyweightsquatswhenever the mood strikes.

Daily bodyweight squats will help boost your glute strength.

  • Stand with your feet shoulder-width apart.

  • Keep your chest up and back straight.

  • Push through your feet to return to a standing position.

Try modified push-ups and remember to take breaks if you’re doing them on a regular basis.

Modified Push-Ups

A quick set of kneeling push-ups is a great way tobuild arm strength, says Hamlin.

This move also engages the core without beingtoointense.

  • Start in a plank position.

Try a round of glute bridges to strengthen your booty while you watch a movie.

  • Place your knees down and your hands slightly wider than shoulder-width apart.

  • Bend your elbows to lower your body until your chest is close to the ground.

  • Push back up to the starting position, fully extending your arms.

Hold a plank for a few minutes a day.

  • Start with one to two sets of 10 reps per day.

  • As you progress, aim for three sets of 15 to 20 reps.

3.

Glute Bridges

Glute bridgesare an exercise you’re free to do casually while scrolling TikTok.

Clamshells are a good strength training exercise to do every day.

  • Lie on your back with your knees bent and feet flat on the floor about hip-width apart.

  • Keep your arms at your sides, palms facing down.

  • Lift your hips off the ground by squeezing your glutes and pushing through your heels.

A bodyweight move like the reverse fly will strengthen your arms and back.

  • Hold the bridge position for a moment, then lower your hips back down.

  • Start with one to two sets of 12 to 15 reps per day.

  • Progress to three sets if you like.

Do a set of walking lunges as you go across your apartment.

Plank

ACE-certified trainerMary Sabat MS, RDN, LDrecommendsdoing planks on a regular basis.

Planks are excellent for core strength, stability, and improved posture, she tells Bustle.

They also engage your shoulders, chest, and back.

Supermans are a good exercise to do every day.

  • Get into a push-up position with your hands on the ground, slightly wider than shoulder-width apart.

you could modify by doing this on your forearms.

  • Keep your body in a straight line from head to heels.

A side plank will work your obliques.

  • Engage your core muscles to stay steady.

  • Keep your neck neutral and your shoulders relaxed.

  • Hold the plank for 20 to 30 seconds.

Lunge to the side to work your inner and outer thighs.

  • Gradually increase the time as you get stronger.

Clamshells

To target your hips, drop down and do a fewclamshells.

  • Lie on your side with your legs bent at a 90-degree angle.

  • Keep your feet together.

  • Lift your top knee as high as you could while keeping your feet in contact and hips square.

  • Lower your knee back down.

  • Repeat for one to two sets of 12 to 15 reps on each side.

  • Work your way up to three sets.

As a bonus, it also feels really good afterslouching at a computerall day.

  • Stand with your feet hip-width apart.

  • Bend at your hips to lean forward while keeping your back straight.

  • Extend your arms straight down in front of you.

  • Raise both arms out to the sides until they are parallel to the ground.

  • Lower your arms back down to the starting position.

  • Try for one to two sets of 12 to 15 reps.

7.

Walking Lunges

Fitness coachLisa Thompsonsays walking lunges are great for overall leg strength as well as your joint mobility.

Try them the next time youre going across your living room.

  • Stand with your feet hip-width apart, chest up, and shoulders back.

  • Take a step forward with your right foot.

  • Simultaneously lower your body by bending both knees.

  • Bend your front knee 90-degrees and hover your back knee just above the floor.

  • Keep your torso upright and avoid leaning too far forward or backward.

  • Continue this alternating lunge and step motion, moving forward in a slow, controlled manner.

  • Aim for 20 reps.

8.

Supermans

Another way to gently work your core is with a couple sets of Supermans.

This move works your lower traps and glutes and alsoimproves core stability, says Hamlin.

  • Lie face-down on the ground with your arms extended straight in front of you.

  • Hold this position briefly, engaging your lower back muscles.

  • Lower your arms and legs back to the ground.

  • Begin with one to two sets of 12 to 15 reps.

9.

To modify it, lower your bottom knee to the floor as you lift your hips.

  • Lie on your side with your legs straight.

  • Support your upper body on your forearm, with your elbow directly beneath your shoulder.

  • Hold for the desired amount of time, then switch sides.

  • Begin with one to two sets of 15 to 30 seconds on each side.

  • Progress to three sets.

  • Stand with your feet together.

  • Keep your other leg straight.

  • Push through the bent knee to return to the starting position.

  • Alternate sides with each repetition.

  • Start with one to two sets of 10 to 12 reps on each leg.

Studies referenced:

Abdelhameed, AA.

(2016).Exercise training and postural correction improve upper extremity symptoms among touchscreen smartphone users.

Hong Kong Physiother J. doi: 10.1016/j.hkpj.2016.06.001.

(1999).The effects of progressive resistance training on bone density: a review.

Med Sci Sports Exerc.

(2012).Resistance training is medicine: effects of strength training on health.

Curr Sports Med Rep. doi: 10.1249/JSR.0b013e31825dabb8.