The Ultimate At-Home Workout: Get Fit with Just Three Moves

Look, we get it, we’re all busy people. And sometimes, getting down to the gym isn’t always easy or viable. But don’t worry you can still get an amazing full-body workout at home with just three key exercises: Kneeling Push-Ups, Toe Touches, and Animal Flow Exercises. These moves target your chest, shoulders, arms, abs, waistline, hips, and legs. So let's cover the finer details on how each exercise benefits your body, plus tips on how to do them correctly.

Kneeling push-ups are a modified version of the classic push-up, which place more focus on your upper body and help you build strength while reducing the load on your lower back and core. Don’t be fooled by the name - kneeling push-ups are still challenging, especially if you’re just starting out or returning to exercise after a break.

• Builds upper-body strength: Works your chest, shoulders, and triceps.
• Gentle on beginners: Because part of your weight is supported by your knees, there’s less strain on your lower back and core.
• Improves push-up form: Perfect for mastering correct technique before progressing to full push-ups.

1. Set Up: Start on all fours on a comfortable surface, like an exercise mat or a soft rug. Place your hands slightly wider than shoulder-width apart.
2. Align Your Body: Shift your weight forward so your shoulders are over your wrists. Bring your feet together behind you, and keep your knees on the ground so that your body forms a straight line from your knees up to your shoulders.
3. Engage Your Core: Draw your belly button in toward your spine. This helps stabilize your torso and protects your lower back.
4. Lower Your Chest: Bend your elbows to lower your chest toward the floor. Keep your elbows slightly tucked in toward your ribs - avoid flaring them out directly to the sides.
5. Push Back Up: Exhale and press through your palms to straighten your arms, returning to the starting position.
6. Reps and Sets: Start with 8–10 repetitions for 2–3 sets. If you find it too easy, slowly increase the reps or pause for a second at the bottom.

Toe touches are a classic abdominal exercise that specifically targets your rectus abdominis (despite the name, that’s the “six-pack” muscle) and your obliques, helping to sculpt and tighten your waistline.

• Targets Core Muscles: Engages your entire midsection, including upper and lower abs.
• Improves Flexibility: Reaching toward your toes helps build flexibility in your hamstrings and lower back.
• Convenient and Equipment-Free: All you need is some floor space and maybe a mat for comfort.

1. Start on Your Back: Lie flat on a mat or carpet, arms extended overhead and legs straight up in the air with feet flexed (so your soles face the ceiling).
2. Engage Your Core: Press your lower back into the ground and keep your abs tight.
3. Lift and Reach: Exhale and curl your shoulders, upper back, and arms off the floor. Aim to reach your fingertips toward your toes.
4. Control the Movement: Inhale as you lower back down. Don’t just flop onto the floor - control your descent to keep your abs engaged.
5. Reps and Sets: Perform 10–15 toe touches per set for 2–3 sets. Focus on slow, controlled movements to really feel your abs working.

Animal Flow is a style of bodyweight exercise that focuses on fluid, ground-based movements inspired by how certain animals move. You might have seen videos of people crawling like a bear, twisting like a crab, or flowing into different quadrupedal positions. These moves challenge your balance, coordination, and flexibility.

Below are a couple of basic Animal Flow exercises you can try:

1. Starting Position: Begin on all fours - hands under shoulders, knees under hips. Lift your knees just an inch or two off the ground, keeping your back flat.
2. Crawl Forward: Move your right hand and left foot forward at the same time. Then move your left hand and right foot forward, and continue crawling this way.
3. Keep It Slow and Controlled: Aim for a stable, steady movement. Try to avoid twisting your torso.
4. Reverse It: Once you reach the end of your space, crawl backward in the same opposite-arm-opposite-leg pattern.

• Total-Body Coordination: Enhances your coordination and mind-body connection.
• Core Activation: Forces your abs and lower back to work hard to maintain stability.
• Cardiovascular Endurance: Gets your heart pumping and boosts your overall endurance.

1. Starting Position: Sit on the floor with knees bent, feet flat, and hands placed on the ground just behind your hips, fingers pointing away or slightly outward if that’s more comfortable.
2. Lift Hips: Press into your hands and feet to lift your hips a few inches off the floor.
3. Extend and Reach: Lift one arm and reach over your body while raising your hips higher. You should feel a stretch along your side and hips.
4. Switch Sides: Bring the arm back to the floor and lower your hips slightly, then repeat on the other side.

• Hip Opener: Increases mobility and flexibility in your hips and thighs.
• Shoulder Strength: Builds stability in your shoulders and arms as you support your body weight.
• Core and Glute Activation: Helps strengthen your core, glutes, and back muscles.

• Bear Crawl: Try crawling forward and backward for 20–30 seconds at a time. Perform 2–3 rounds.
• Crab Reach: Do 5–8 reaches per side for 2–3 sets. Move slowly and focus on good form.

A simple way to combine these exercises is to do them in a circuit. Here’s a quick example:

• Kneeling Push-Ups: 8–10 reps
• Toe Touches: 10–15 reps
• Bear Crawl: 20 seconds (forward and backward if space allows)
• Crab Reach: 5–8 reaches per side

Perform this circuit 2–3 times through, resting 30 seconds to 1 minute between each round to catch your breath. As you get stronger, you can:

• Add more reps or sets.
• Increase the duration of your crawls.
• Try progressing kneeling push-ups to full push-ups if you’re feeling strong and confident in your form.

• Warm Up: Before you start, spend a few minutes doing gentle movements (like arm circles, hip rolls, and marching in place) to get your blood flowing.
• Focus on Form: Quality is more important than quantity. Doing each move properly will protect you from injury and give better results over time.
• Listen to Your Body: If any exercise causes sharp pain, stop immediately and check your form. If the pain persists, consult a professional.
• Stay Consistent: Doing these exercises a few times a week can lead to noticeable strength and fitness improvements.
• Stay Hydrated: Keep a high quality water bottle nearby, even for shorter workouts.

Kneeling push-ups, toe touches, and Animal Flow exercises offer a winning combination for building strength, sculpting your waistline, and improving mobility - all without leaving your living room. Whether you’re just getting started or looking for a creative way to boost your regular routine, these moves will get you sweating and feeling strong in no time. Keep things slow and steady at first, focus on your form, and enjoy the progress you’ll see (and feel!) as you practice regularly.

Remember, the best workout plan is the one you’ll stick with. Incorporate these exercises in a way that fits your lifestyle, and you’ll be on your way to a fitter, healthier you, right from the comfort of home.