9 Ways to Exercise at Home Based on Your Goals


Sometimes you don’t feel like going to the gym. Maybe you don’t have a membership, or maybe you just don’t want one. Whatever the case may be, there are many ways you can exercise at home and get a great workout in. These lists are exercises that will make great use of any situation, with equipment or without.

9 Ways to Exercise at Home Based on Your Goals

1. Leg Exercises You Can Do at Home

When you want to focus on your legs, these exercises don’t require any equipment. You may be used to using weights when you work out your legs, but these will be highly effective too. They sure beat running any day.

  • Star Jump
  • In & Out Squat
  • Pilates Swimming
  • Bulgarian Split Squat
  • Isometric Squat Hold




2. Stomach Exercises for a Flat Tummy

Sometimes do you feel like you had a little too much at Thanksgiving dinner, but it’s not even November yet? These exercises will focus on your mid-section and help tone for a flat tummy. Don’t forget to eat healthy though, because those abs don’t come for free.

  • Crunch/sit-up
  • Twisted crunch
  • Crunch chop
  • Leg lift
  • Plank
  • Side plank

ab exercise at home



3. Exercises to Lift and Tone Breasts

There are actually quite a few exercises that can help accomplish this. There are a few listed below, but the most important ones would be pushups, elbow squeezes, and the pushup with a medicine ball variation.

  • Pushups
  • Tricep Dips
  • Dumbbell Flyes
  • Decline Dumbbell Bench Press
  • Chest Squeeze
  • Bench Press
  • Pushup with Medicine Ball
  • Chest Pass
  • Rear Lateral Raise
  • Elbow Squeezes
  • Swimming
  • Yoga


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4. Use a Chair to Exercise at Home

Whoever first thought of using this every day household object for exercise was a genius. Dips are probably my favorite one to use a chair for. Chair planks are also a great variation to the regular plank you do more horizontal to the ground.

  • Side Body Raises
  • Knee Pull-Ins
  • Leg Lifts
  • Chair Plank
  • Chair Turns

chair exercise at home



5. Exercise at Home While Watching TV

This one may be a little harder if you’re binge watching on Netflix or Amazon Prime. After all, one episode quickly turns into 5!. Here are some ideas you can apply when at home if you want to watch a screen during your workout.

  • Good Morning Energizing Workout
  • 10-Minute Total Body Workout
  • Foam Rolling Recovery Workout
  • 7-Minute Core and Low Back Strengthening
  • 7-Minute Total Body Fat Burning Workout
  • Abs Workout at Home for Beginners



6. Core Exercises for At Home with No Equipment

Your core is involved in much of what you do in life. Give it a little boost by working out with these no-equipment-needed exercises. Glute bridges are a great one to do at home if you feel too awkward about doing them in the gym.

  • The Bridge
  • Straight Leg Drops
  • Front Toe Drops
  • Side Knee Drops
  • Hip Circles
  • Four-Point Balance

exercise at home without equipment



7. Exercises to Get Rid of a Muffin Top

These ones are fairly unique. I actually was interested when I first read through some of them. Russian Twists are amazing at working the sides of your “muffin top”, and planks work wonders for the front. You may consider throwing in some back extensions to work on the back side of your mid-section.

  • Dead Bug Exercises
  • Candlestick Dipper
  • Plank
  • Double Criss Cross
  • Hip Dips
  • Butt Lift
  • Hip Twists
  • Bicycle Crunches
  • Towel Leg-Ins
  • Russian Twist

exercise at home with a medicine ball



8. Dumbbell Exercises You Can Do at Home

These are quite possibly the most versatile exercises of them all. All you need is a set of adjustable dumbbells (much cheaper than buying individual ones!). You can almost work out any muscle group.

  • Goblet Squat
  • Dumbbell Clean
  • Farmer’s Walk
  • Bent Over Row
  • One Arm Swing
  • Bench Press
  • Cross Body Hammer Curl
  • Step Ups
  • Dumbbell Scaption

dumbbell exercise at home



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9. Exercises to Tone Your Abs at Home

In case you hadn’t had enough ab exercises, this list is sure to finish it off. Whether you’re wanting to tone, tighten, or shred your abs these will do the trick. Try increasing intensity or slightly varying each one to make them more difficult. Combine this with healthy eating and you’ll notice results more quickly.

  • Crunch
  • Vertical Leg Crunch
  • V-Ups
  • Raised Knee-In
  • Reverse Crunch
  • Flutter Kicks
  • Side Plank
  • Lying Side Crunch
  • Oblique V-Up
  • Russian Twist
  • Plank
  • Superman



These exercises above are designed to help you become more consistent with your workout schedule. It isn’t always easy to make it to the gym, and you may not always have the right equipment around. Feel free to comment with what your favorite exercises is that you can do at home. Have you ever tried any of these on a trip in your hotel room? No matter what your goals are, there is always a way to achieve them.

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