In the coming weeks/months you might be finding yourself around your house a bit more than usual. Maybe you aren’t able to make it out to a gym, or your regular fitness or physiotherapy class is canceled. This is a great opportunity to build a good strength base in anticipation of hitting the roads, trails and pools once the weather warms up. The following exercises are easy to implement, don’t require a lot of time, and can be done all from the comfort of your own home. Make sure to incorporate these into your routine and reap the rewards, your body will thank you.

Bridge Ball Roll

Sets: 1-3
Reps: 15

  1. Lie flat on your back with your hands on the floor
  2. Place your feet on top of your exercise ball
  3. Extend your legs
  4. Bring your legs back towards your body (this is 1 rep)

Alternatively: Don’t have a ball?  Try the glute bridges with your feet on the couch!

 Tippy Twist

Sets: 1-3
Reps: 10 per leg

  1. Stand with both feet on the floor
  2. Gradually lift one leg back while keeping your hands on your hips, and your back straight
  3. Keep your toes pointed at the ground and raise your leg till it creates a 90-degree angle (or as high as you can)
  4. Once you reach your peak twist and open up your hips
  5. Now bring your leg back down into a neutral stance (this is 1 rep)

Single-Leg Should Press

Sets: 1-3
Reps: 10 per side

  1. Start with your feet shoulder length apart and a dumbbell in one hand
  2. Slowly raise one leg up (opposite side that the dumbbell is on)
  3. Raise the dumbbell straight up in the air, remember to keep your core tight
  4. Bring the dumbbell back down and keep your leg up (this is 1 rep)

Band Pull Aparts

Sets: 1-3
Reps: 15

  1. Grab an exercise band and hold it shoulder-width apart
  2. While keeping your core tight and arms straight pull your arms to the side
  3. Hold for 1-2 seconds and bring your arms back in (this is 1 rep)

Alternatively: No band? Sub in some wall pushups!

Side Angle with Rotation

Sets: 1-3
Reps: 10

  1. Start with feet shoulder-width apart
  2. Lunge forward and let your arms hang
  3. Raise your hand directly above you (opposite side of your outstretched leg)
  4. Hold for 1-2 seconds and bring your arm back in (this is 1 rep)

These 5 exercises will help you develop and target your core, glutes, pelvic floor, and periscapular muscles. They will help increase your thoracic and hip flexibility, overall stability, and overall balance. Aim to do 1-3 sets as time permits.

If you don’t have weights, use some cans or whatever you have around the house. Even with a little weight, you’ll get some benefit.

Remember it takes 6-8 weeks for muscles to get stronger (2 weeks for neurophysiological gains!) so now is the time to get started on some “prehab” before ramping up your miles!

For additional strength training exercises, KW Pelvic Health offers an online program to help you build strength from the comfort of your home.