9 no-equipment exercises you can do anywhere

P.volve master trainer Antonietta Vicaria swears by these.

no-equipment workouts

Wouldn't it be nice if we all had state-of-the-art home gyms fully loaded with innovative weights and machines? But most mamas don't have that, and that's okay. You don't need a gym membership or fancy fitness equipment to get in a good workout.

The exercises below, created by Antonietta Vicario, P.volve master trainer and head of talent and training, are designed to strengthen your core and build endurance. If you find one you love, stick with it. Rest for a couple minutes, then repeat a few more times. If you discover you're not into one, skip it and try another. These exercises are designed to give you the confidence you need to improve your fitness game at your pace.

Here are 9 exercises to try at home that don't require a single piece of equipment:

1. Step back

Step back

1. Stand with your feet parallel and shift your hips back so your knees bend right over your ankles and reach your arms straight forward at shoulder height.

2. From there, extend one leg straight back behind you to 6 o'clock position (as if you were standing on a clock) with the back leg straight and the heel high.

3. Drive energy through the ball of the foot to engage your glutes while reaching your arms overhead.

4. From there, return to start position.

2. Step back with rotation

Step back with rotation

1. From your step back position, bring your arms shoulder height, elbows long and rotate your palms toward one another.

2. Twist your upper body away from your extended back leg, following the rotation with your hand and gaze to deeply activate the core muscles.

3. Be sure to keep your abs tight during this twist and return back to center.

3. Internal 45 with side stretch

Internal 45 with side stretch

1. From your step back position, rotate your back leg on a 45-degree angle out to the side while keeping the knee long and the front foot still in space.

2. Your hips should follow the rotation of the back leg. Reach the arm of your extended leg straight forward in line with your shoulder and bend the other elbow out to the side at a 90-degree angle.

3. Reach your bent arm up overhead while allowing your hips to shift to the side, feeling an elongation from your hip all the way up through your fingertips.

4. Internal 45 long leg squeeze

Internal 45 long leg squeeze

1. From your internal 45 position, shift your weight forward over your standing leg.

2. Keep your back leg rotated internally as you squeeze your glute and lift the leg up, creating a long diagonal line in the body.

3. Pull your lower abdominals in to draw the working knee inwards to your standing knee and extend back to the start position, working your balance, glutes and stability.

5. 3’ leg lift

3\u2019 leg lift

1. Stand with your feet parallel and shift your hips back so your knees bend right over your ankles.

2. Tilt your upper body forward so your spine is a diagonal from head to tail.

3. Tap one foot straight out to the side with a pointed foot and lift and lower the leg, working your glutes and core.

6. Kneeling inner thigh stretch with rotation

Kneeling inner thigh stretch with rotation

1. From a kneeling position, step one foot directly out to the side.

2. Shift your hips toward your foot, stretching your inner thighs while maintaining a squeeze on the kneeling glute.

3. Interlace your hands with your elbows wide, rotate your upper body away from your foot and wring out the entire abdominal wall.

7. Kneeling side kick

Kneeling side kick

1. From a crawling position, come down to one forearm and open your hips up so they are stacked.

2. Extend the leg of the top hip and lift and lower your leg to squeeze the glutes.

3. Remember to keep your shoulder away from the ear and press down through your forearm to engage the upper back and postural muscles.

8. Shift butt press

Shift butt press

1. Start in all fours stacked with a neutral spine, shift your hips back an inch or two so that your hands are forward of your shoulders and your hips are slightly behind your knees.

2. Keep your abdominals lifting to the ceiling so your back stays neutral.

3. Bend one knee up to the ceiling, pressing through a flexed foot and return to start position, pumping through the glutes.

9. Plank with elbow lift

Plank with elbow lift

1. Come to a plank position, zipping up your abdominals and keeping a long line of energy from head to heels.

2. Press into one hand and lift one elbow up toward the ceiling, rotating through the upper body and squeezing into the obliques.

3. Alternate arms and keep your hips as still as possible to tone the abdominals.

14 toys that will keep your kids entertained inside *and* outside

They transition seamlessly for indoor play.

With fall in full swing, most parents are fresh out of boxes to check on their "Fun Concierge" hit list. It's also the point of diminishing returns on investing in outside-only toys. So with that in mind, we've rounded up some of our favorite toys that are not only built to last but will easily make the transition from outdoor to indoor play. Even better, they're Montessori-friendly and largely open-ended so your kids can get a ton of use out of them.

From sunny backyard afternoons to rainy mornings stuck inside, these toys are sure to keep little ones engaged and entertained.

Wooden doll stroller

Janod wooden doll stroller

Take their charges on a stroll around the block with this classic doll stroller. With the same versatility they're used to in their own ride, this heirloom quality carriage allows their doll or stuffy to face them or face the world.


Detective set

Plan Toys detective set

This set has everything your little detective needs to solve whatever mystery they might encounter: an eye glasses, walkie-talkie, camera, a red lens, a periscope and a bag. Neighborhood watch? Watch out.


Sand play set

Plan Toys sand set

Whether you're hitting the beach or the backyard sandbox, this adorable wooden sand set is ready for action. Each scoop has an embossed pattern that's perfect for sand stamping. They're also totally suitable for water play in the wild or the bathtub.


Water play set

Plan Toys water play set

Filled with sand or water, this tabletop sized activity set keeps little ones busy, quiet and happy. (A mama's ideal trifecta 😉). It's big enough to satisfy their play needs but not so big it's going to flood your floors if you bring the fun inside on a rainy day.


Mini golf set

Plan Toys mini golf set

Fore! This mini golf set is lawn and living room ready. Set up a backyard competition or incorporate into homeschooling brain breaks that shift focus and build concentration.


Vintage scooter balance bike

Janod retro scooter balance bike

Pedals are so 2010. Balance bikes are the way to go for learning to ride a bike while skipping the training wheels stage altogether. This impossibly cool retro scooter-style is built to cruise the neighborhood or open indoor space as they're learning.


Wooden rocking pegasus

plan toys wooden rocking pegasus

Your little will be ready to take flight on this fun pegasus. It gently rocks back and forth, but doesn't skimp on safety—its winged saddle, footrests and backrest ensure kids won't fall off whether they're rocking inside or outside.


Croquet set

Plan Toys croquet set

The cutest croquet set we've ever seen! With adorable animal face wooden balls and a canvas bag for easy clean up, it's also crafted to stick around awhile. Round after round, it's great for teaching kiddos math and problem-solving skills as well.


Wooden digital camera

fathers factory wooden digital camera

Kids get the chance to assemble the camera on their own then can adventure anywhere to capture the best moments. With two detachable magnetic lenses, four built-in filters and video recorder, your little photographer can tap into their creativity from summertime to the holidays.


Wooden bulldozer toy

plan toys wooden bulldozer toy

Whether they're digging up sand in the backyad or picking up toys inside, kids can get as creative as they want picking up and moving things around. Even better? Its wooden structure means it's not an eye sore to look at wherever your digger drops it.


Pull-along hippo

janod toys pull along hippo toy

There's just something so fun about a classic pull-along toy and we love that they seamlessly transition between indoor and outdoor play. Crafted from solid cherry and beechwood, it's tough enough to endure outdoor spaces your toddler takes it on.


Baby forest fox ride-on

janod toys baby fox ride on

Toddlers will love zooming around on this fox ride-on, and it's a great transition toy into traditional balance bikes. If you take it for a driveway adventure, simply use a damp cloth to wipe down the wheels before bringing back inside.


Balance board

Plan Toys balance board

Balance boards are a fabulous way to get the wiggles out. This one comes with a rope attachment, making it suitable for even the youngest wigglers. From practicing their balance and building core strength to working on skills that translate to skateboarding and snowboarding, it's a year-round physical activity that's easy to bring inside and use between Zoom classes, too!


Meadow ring toss game

Plan Toys meadow ring toss game

Besides offering a fantastic opportunity to hone focus, coordination, determination and taking turns, lawn games are just plain fun. Set them up close together for the littles and spread them out when Mom and Dad get in on the action. With their low profile and rope rings, they're great for indoors as well.


We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.


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