10 Great Exercises to Do On A Corridor (Or An Exercise Mat)

by Estelle Low
FITNESS  |  September 21, 2017
  • You don't need much space to exercise
    1 / 11 You don't need much space to exercise

    It’s rainy, or you simply don’t feel like heading out to exercise.

    Try these do-anywhere moves: All you need is a corridor space wide enough to put an exercise mat.

    Pick any five and do them continuously, resting 15 to 30 seconds in between each exercise. Repeat for three sets and you’ll be done in 30 minutes or less. No excuses!

    Photos: 123rf.com

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  • Lunges
    2 / 11 Lunges

    Lunges are great for sculpting your butt and thighs; they also improve stability in your core and ankles.

    From standing position, take a big step forward with right leg. Bend both knees at 90 degrees, with left knee hovering at about 5cm above ground, toes pointing forward. Front knee should not go beyond toes. Keep body upright. Step back and lunge forward with left knee to complete one rep. Do 10 reps.

    Scale up: Hold a weight in each hand as you lunge.

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  • Squats
    3 / 11 Squats

    Squats are basic, but so effective at trimming your abs, butt and thighs.

    Stand with feet shoulder-width apart, toes pointing slightly outwards. Bend knees and send hips back as though you’re sitting down. Shift weight to heels. Try to lower hips to the same height as your knees. Keep chest upright and tailbone tucked in. Hold for five counts, then return to standing position. This is one rep. Do 10 reps. (Also read: The Right Way to Do Squat Exercises)

    Scale up: Hold a weight as you squat.

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  • High knees
    4 / 11 High knees

    High knees will rev up your heart rate in a jiffy.

    Jog on the spot, bringing knees to hip height with each step. Do this continuously for 30 seconds to a minute.

    Scale down: Jog normally on the spot.

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  • Deadlifts
    5 / 11 Deadlifts

    Deadlifts sound intimidating, but you’ve been doing them your whole life through daily actions like bending down to pick up an object. They work both the upper and lower body.

    Stand with feet hip-width apart, knees slightly bent. Bend forward at hips to pick up a 5kg to 10kg weight – it could be a sack of rice or a backpack. Keep back straight. Using energy from heels, thighs and hips, return to standing position with weight in hands. Reverse move to place weight on ground. That’s one rep. Do 10 reps.

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  • Plank
    6 / 11 Plank

    Planks are proof that you don’t need to move much to feel the burn. Try these plank variations to keep things exciting.

    Get into push-up position, then rest forearms on ground, elbows under shoulders. Body should be in a straight line from neck to ankles. Relax neck. Hold for 30 seconds to a minute.

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  • Bicycle crunches
    7 / 11 Bicycle crunches

    Instead of the standard crunches, do this to target your obliques (side abdominals) as well.

    In lying-down position, lift shoulder blades off ground, twist to the left and bring right elbow towards left knee. Switch sides, twisting to the right and bringing left elbow towards right knee. That’s one rep. Do 20 reps continuously. Keep neck relaxed throughout.

    (Also read: 6 Exercises That Tone Your Tummy More Effectively Than Sit-Ups)

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  • Burpees
    8 / 11 Burpees

    Done fast, burpees are one explosive, total-body exercise, firing up your muscles in a few seconds.

    From standing position, bend knees and lower palms to floor, directly under shoulders. Jump legs back into high plank. Do a push-up, then jump back to squat position. Immediately jump up, extending hands overhead. Do 10 reps.

    (Also read: How to Do A Perfect Burpee – And Mistakes to Avoid)

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  • Mountain climbers
    9 / 11 Mountain climbers

    Another full-body exercise, mountain climbers are especially good for building core strength.

    Get into high plank, hands directly under shoulders. Engaging back, arms, shoulders, glutes and hamstrings, bring left knee towards chest and return to plank. Switch sides to complete one rep. Continue alternating for 20 reps. Keep torso straight throughout – imagine balancing a glass of water on your back. Hips should not point up or sag.

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  • Push-ups
    10 / 11 Push-ups

    Don’t underestimate the power of push-ups. They are so good for toning your arms, back, abs and butt!

    Get into high plank, hands under shoulders and toes under ankles. Inhale, bend elbows 45 degrees from your ribs, and lower body until chest almost touches ground. Squeeze glutes and traps (the muscles between your shoulder blades) to keep your body straight. Exhale and push up to complete one rep. Do 20 reps.

    Scale down: Lower knees to ground to do modified push-ups.

    (Also read: How to Do Proper Man Push-Ups)

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  • Bridge
    11 / 11 Bridge

    Looking deceptively easy, the bridge exercise will give you a nice, perky butt.

    Lie down and bend knees, feet on ground hip-width apart. Scoop pelvis in so your whole back touches the ground. Squeeze glutes and lift hips up till pelvic bones are in line with knees. Hold for 30 seconds to a minute.

    Scale up: Lift and extend one leg towards ceiling as you hold the bridge. Switch sides halfway through.

    (Also read: 9 Bodyweight Exercises You Should Be Doing)

     

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