Sports & Fitness

Indoor Workouts Even The Rain Can't Excuse You From

Avoid cheat days with these indoor workouts

After a dry and hot summer, it’s always a refreshing change of pace when the clouds begin to gray. It isn’t as tiring to walk down the street, we aren’t constantly fanning ourselves anymore and our skin can rest a little easier. But with the wet season comes an equally strong opponent: laziness.

It’s always harder to get out of bed when it’s the pitter-patter of rain that wakes you up. It’s tougher to get ready and more difficult to accomplish anything—especially when it comes to working out. Who wants to put on a sports bra when it’s all about sweater weather, right?


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A few hip raises

How: Lie on your back with your feet flat on the floor. Face your palms up at a 45-degree angle to your sides. Tighten your core and squeeze your glutes as you raise your hips to form a straight line between from your shoulders to your knees. Pause, lower your hips back to the floor and repeat.

Why: To tone the spinal erector muscles on your back. And the stretch you feel at the front of your hips feels pretty great, too.

The bodyweight squat

How: With your feet spread apart slightly wider than shoulder-length, hold your arms out straight in front of you in a 90-degree angle to your torso. Slightly arc your lower back but keep your torso as straight as possible. Lower your body as far as you can by pushing your hips back and bending your knees. Pause for a few seconds before you push yourself up again. Repeat.

Why: To build the leg muscles, particularly the quadriceps, hamstrings and calves.


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A moment of planks

How: Place your arms face down directly under your shoulders Make sure your body forms a straight line from the heel of your feet to top of your head. The toes should be ground into the floor and your glutes and core should be tight to maximize the move.

Why: Because crunches put too much pressure on your spine and planks work your core in a less accident-prone way. Also, a decent-enough arm workout.

I see deadbug

How: Lie on your back with your arms stretched straight up so that it’s perpendicular to the floor and your feet up so that your knees form a 90-degree angle. Slowly straighten one leg until your heel is about an inch off the floor and then return to the original position. Repeat with the other leg and start again.

Why: Because this works your core stabilizers, not just your abs. Function and aesthetic!

A weighty step-up

How: Stand in front of an elevated platform (a step, a bench—pretty much anything) with a dumbbell in each hand. Lift one of your feet on the platform and push through your heel so that your entire body is lifted. Step down with the opposite food and repeat on the other side. Start again.

Why: Your upper leg muscles are targeted without putting your knee at risk.


RELATED: Insta-Workouts: Ab Exercises You Can Copy Straight Off Instagram

Staying fit and being healthy is an all-year commitment—don’t let the rainy days be cheat days. 

Words Adie Pieraz

Art Alex Lara

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