9 Exercises to Shred and Tone Your Body Without Having to Leave Your Room

The most popular activities to lose weight are running, jogging, and using a treadmill, according to statistics. But there are also some effective ways to train at home without having to buy special equipment. The main thing to remember is to do things the right way.

We at Gloratic train at home as well and found some powerful exercises that could be useful and effective for you.


1. Cat-cow stretch
fitness revolution
new york fitness
reddit soccer stream
bob costas
fit 4
nba lines
family nurse practitioner
johnson fitness and wellness
healthcare administration
psychiatric nurse practitioner
health information management
adidas skateboarding
cleveland golf
total gym direct
health informatics
dr phillips hospital
healthcare management
partners in health
medical coding
health administration
crunch fitness near me
memorial hermann for employees
figure 8 fitness
figure 8 workout
healthy lunch near me
mlb odds
ace personal trainer
nfl picks
nurse practitioner
asu baseball
crunch fitness locations
blink fitness brooklyn
uk healthcare
city clinic
full body kettlebell workout
fitness formula
venice gym
workouts by katya
crunch gym locations
health information technology
lifetime fitness baybrook
boutique gym
roman health
nfl lines
medical assistance
hospital patient
boxing scene
e health
horse racing
epl top scorers
baycare urgent care
psychiatric nurse
fitness 360
nba odds
energy fitness
health management
crossfit body
cambridge hospital
nfl betting lines
white memorial hospital
mission fitness
home care assistance
5 star fitness
epl games
raw fitness
nascar fantasy
cycling news
cmh hospital
adventhealth university
regymen fitness
uci hospital
boost fitness
ironworks gym
home care services
otf workout today
24 hour fitness corporate
les mills body pump
5g health concerns
360 fitness
universal fitness
nfl point spread
certified personal trainer
valley fitness
aurora caregiver connect
crunch gym near me
nba today
scores mlb
kelsey wells
brick bodies padonia
core gym
florida gators football news
team dignity health
microsoft band
fly fitness
care connect
syneos health
neo g elbow support
bauerfeind knee brace near me
neo g shoulder support
neo g airflow ankle support
epl scores
sole elliptical
la fitness near me
ncaa jobs
home health care services
children's medical center
healthy fast food near me
wimbledon live
epl fantasy
in home care
lij hospital
gorilla fitness
cmc main
sutter hospital
muscle gym
medical care
lifetime fitness near me
fitness one
school nurse
endurance fitness
fit athletic club
achieve fitness
adidas football
health commerce system
healthy food near me
nfl odds
my ehealth
snap fitness near me
singing river hospital
the edge gym
family planning clinic
home health care near me
women's care
emergency medical services
horse racing news
fit club
children's national medical center
club fitness near me
today's horse racing
walgreens take care clinic
uber health
alternative therapies
uchealth the source
phoenix fitness
star fitness
back to health
home health care
life healthcare
benefits of smoking
yahoo fantasy baseball
nearest la fitness
24 hour fitness sport
smoking cigarettes
fitbit products
crossfit gyms near me
box gym
snap fitness locations
healthcare provider
body health
club fitness
go fitness
10 fitness
la fitness portal
absolute fitness
fit city
complete fitness
club fitness locations
genoa pharmacy
hospital management
lady fitness
crunch membership
maximum fitness
city gym
my atrium health
primary health care
baseball scores
unitypoint urgent care
360 gym
workout near me
get fit gym
optimum fitness
fitness studios near me
costco 24 hour fitness
fit gym
trx gym
digital health
ultimate fitness
club 4 fitness
spectrum fitness
cigna dental providers
back workouts for women
best gym
wellness gym
wellness centre
st paul hospital
family medicine clinic
bowflex xceed
performance gym
crunch classes
home health
lbj hospital
jazzercise near me
kyokushin karate
a fitness
results gym
healthy frozen meals
modern healthcare
upright go 2 posture
hospital administration
bodyweight leg workout
total gym x force
fairview clinic
boston college basketball
value based healthcare
wellness clinic
family clinic near me
momentum fitness
reds gym
outdoor gym near me
jersey strong gym
posture smart device
athletic fitness
blue cross blue shield fitness program
global health
concentra medical center
healthcare at home
health care provider
draftkings sportsbook
health assessment
sweat gym
college football odds
nba picks
pitt football
the athletic
nebraska football news
gym pass
bodybuilding gym
heavyweight boxing
i fitness
in shape fitness
high fitness
health solutions
pamf urgent care
24 hour gym near me
online personal trainer
xponential fitness
kayla itsines workout
workout places near me
exercise near me
scripps mercy hospital
b fit gym
general physician
sutter urgent care
merritt athletic club
nba trade
anytime fitness near me
trx workout
my clinic
24 hour fitness super sport
device to sit up straight
center for women's health
crunches workout
freeletics running
new life gym
support knee pad brace
anytime fitness cost
mlb lines
fitness plus
group exercise
fitness near me
zone fitness
big gym
gyms around me
the queen's medical center
top gym
gym near me now
military fitness
primary care physician near me
upmc for you
spark fitness
general practitioner
cigna envoy
humana tricare
kickboxing gym near me
24 hour fitness near me
gyms in my area
pain relieving back support
racing today
healthy weight for women
psychotherapist near me
mac gym
wrestling news
fitness for less
cigna find a doctor
phoenix gym
24 fitness near me
crunch fitness prices
harness racing
std clinic
in shape gym
la fitness pool
integrative medicine
carolinas healthcare system
gym near me location
group fitness classes near me
the gym day pass
gym near me
banner hospital
burn fitness
t25 cardio
bowflex xtreme
bowflex xtreme 2
bowflex xtreme 2 se
ace brace
covered california
fitness classes near me
government hospital near me
walgreens walk in clinic
workout anytime near me
healthcare partners
allied healthcare
dental health
reddit home gym
lift gym
knee sleeves rogue
women's clinic near me
family healthcare
nearest gym
valley health
women's health clinic
travel doctor
no limits fitness
la fitness discount
24 hour gym
family clinic
health economics
level fitness
costco gym membership
gym nation
eos fitness near me
gym near by me
epl table
rugby world cup 2019
football games today
olympics 2020
world health organization
crossfit near me
winter olympics
reddit hockey
olympic games
world health day
premier league fantasy football
environmental health
2024 olympics
fifa world cup 2022
general physician near me
us men's soccer
summer olympics 2020
iowa hawkeye basketball
2018 winter olympics
soccer highlights
physical health
disc golf near me
la fitness locations
rhythmic gymnastics
mission hospital
women's clinic
fitness center near me
karate video
2028 summer olympics
health psychology
best gym near me
arm workouts for women
functional fitness
overlook hospital
healthcare solutions
best fitness
healthy minds
population health
anytime fitness membership cost
health clubs near me
peach nutrition
alpha fitness
ufc gym near me
healthy chinese food
behavioral health services
fitness point
ymca gym membership
dumbbell back workout
best healthcare in the world
fitness clubs near me
lifestyle gym
planet fitness hydromassage
hercules gym
back exercises gym
value based care
allina clinic
active health
military workout
ymca gym near me
gym near my location
chuze fitness locations
the y gym
physique gym
crunch gym membership
la fitness gym
bungee fitness near me
equinox gym price
closest gym
american league soccer
accredo specialty pharmacy
health care services
vasa gym
flex fitness
gyms with childcare near me
basketball games today
fitness studio
flex gym
fitness online
gyms with sauna
primary care physician
fitness center
st michael's hospital
aurora urgent care
health screening
adventist medical center
basketball gym near me
five star fitness
la fitness cost
catalyst gym
big sky gym
curves fitness
women's health center
family physician
metroflex gym
bowflex home gym
powerlifting gyms near me
cardinals baseball
valley hospital
accredo pharmacy
one fitness
community clinic
gym classes near me
gyms with childcare
chuze fitness near me
la fitness pass
healthy fast food
saint luke's hospital
holmes regional medical center
pull day workout
crunch fitness classes
best home workout program
gold gym
golds gym near me
fitness gym near me
hsa store
golden gym
planet fitness total body enhancement
complementary and alternative medicine
cigna medical group
gold's gym locations
extreme gym
workout gyms near me
gold's gym membership cost
anytime fitness fees
gold fitness
gold's gym xrs 20
gold gym fees
gold's gym xrs 50
gold's gym classes
mirror workout
physician near me
xtreme fitness
gold's gym membership
family health
consumer health
gold's gym price
go to gym
water polo
skeet shooting
my peacehealth
health center near me
women's care center
complementary medicine
ballet workout
crunch fitness membership
247 gym
upright posture training device
sit straight device
chuck norris total gym
total body gym
today's racing results
watch football online
online fitness
iowa basketball
football streaming
racing uk
la fitness guest pass
motiv ring
ou sooners
beef liver nutrition
health supplements
up fitness
retro fitness locations
hiit classes near me
24 hr gym
rogue gym
health center
hospital plan
healthy rice
studio fitness
dance fitness classes near me
us masters
reddit fitness
allied health
showtime boxing
forearm workout
quality healthcare
centrum vitamins
digestive health
equinox membership cost
gym with sauna near me
be fit gym
my cigna
healthy body
beachbody workouts
workout classes
workout classes near me
the gym near me
elite gym
overlook medical center
fitness website
planet fitness near me now
bcbs texas
nutritional supplements
community medical center
swansons vitamins
gyms with daycare
health clinic
health services
national health service
boxing club near me
gym membership near me
active minds
medical services
abc fitness
vasa fitness near me
chuze gym
water aerobics classes near me
mlb stream
fitness classes
ohiohealth esource
24 hour fitness classes
fitness your way
balance gym
local gyms
online fitness coach
la fitness day pass
travel clinic near me
cross fitness
women gym near me
neo g back brace with power straps
ufc results
vice golf balls
sole e35
arnold workout
transform gym
sole e35 elliptical
cut fitness
total gym walmart
perfect multi gym
walgreens clinic near me
mma gym near me
elevate fitness
closest gym to me
local gyms near me
vitality fitness
futuro palm support
muscle and fitness
psychologists near me
water aerobics near me
public health nurse
la fitness classes
group fitness
dumbbell leg workout
fitness company
virtual gym
muay thai gym near me
la fitness kids club
local fitness
level up fitness
the gym membership
pro fitness gym
wrist brace near me
kunto fitness elbow brace
summer olympics
walgreens minute clinic
dumbbell chest workout
community health clinic
gyms with pools
boxing near me
ben greenfield
boxing gym
health education
up and running
gym fit
one and done workout
uline back brace
clay pigeon shooting
healthy fast food options
aerobics near me
results fitness
techware pro ankle brace compression sleeve
bicep workouts
5x5 workout
exercise classes near me
best arm workouts for women
calisthenics gym near me
fitness fusion
billiards near me
soccer stream
medical clinic
health clinic near me
stay healthy
la fitness prices
family physician near me
edwards hospital
ab king pro
youfit locations
bowflex ultimate 2
gym club
gymnastics near me
public health
golf results
behavioral health
pga golf leaderboard
r fitness
protected health information
st john medical center
gym classes
lauren simpson fitness
new life fitness
squash sport
barre workout
mental health center
back day workout
les mills body balance
diamond fitness
mlb vote
women's soccer
omega healthcare
clinical psychologist near me
planet fitness locations near me
anytime fitness dashboard
posture app iphone
inner thigh workout
mma gym
gyms with pools near me
cigna ppo
gyms with basketball courts
medical clinic near me
retro gym
ladies gym near my location
psychiatric hospital
mma near me
back and bicep workout
24 hour fitness locations
healthy pizza
coordinated care
nearest planet fitness
primal fitness
ufc gym prices
the gym classes
alternative medicine
core fitness
chest and back workout
la fitness deals
leg workouts for women
healthy chicken salad
aerobics classes near me
back workout gym
good gyms near me
free clinic
active and fit direct
health stores near me
healthy connections
maternal and child health
womens gym
fitness woman
fitness for you
la fitness gym membership
ladies only gym near me
notre dame football news
fitness gym
multi gym
my sutter health
elbow brace walgreens
reddit mma
epl live scores
kettlebell workout
muay thai near me
golf driving range near me
anytime fitness locations
anytime fitness rates
body sculpt
peanut nutrition
zac efron workout
anytime fitness membership fees
adventist health system
universal healthcare
snap fitness prices
creed workout
group fitness classes
title boxing club prices
community fitness
anytime fitness gym
anytime fitness guest pass
anytime fitness day pass
insanity workout
racing point
family health center
ufc reddit
bausch health
community health care
free health clinic
texas health
health and nutrition
best tricep workout
personal fitness trainer
focus fitness
women only gym
sit up straight device
medicare approved back braces
device to hold your shoulders back
soccer games today
ladies gym near me
dwayne johnson workout
medical centers near me
best at home workout
fit zone
wake forest football
on running
305 fitness
total gym 1000
stair climber workout
24 hour planet fitness
soccer today
gym near me with fees
mercedes club
fitness store near me
la fitness membership deals
bowflex ultimate
westside barbell program
hiit gym
nascar heat 4
health science
cardio boxing
3 day full body workout
family gym
t25 alpha
aqua aerobics near me
soccer live stream
navy prt
fitness 19 near me
fitness courses
st peter's hospital
healthy vegetables
healthy fruits
retro fitness near me
embody fitness
24 hour fitness membership cost
new gym
kids fitness
best gym membership
private gyms near me
gym launch
center ice hockey
la fitness membership
healthy snacks for kids
bungee fitness
chest day workout
vasa near me
chest workouts for women
profit gym
adventist health
fusion fitness
cheap gym memberships near me
onyx gym
nascar results
health department near me
cvs hr
crossfit gym
mental hospital near me
united healthcare vision
blink near me
eos fitness locations
sutter health online
michael b jordan workout
functional medicine doctor
universal health coverage
shapes fitness for women
home sport
auto club speedway
my advocate aurora
advance care planning
outdoor gym
la fitness promotions
soccer scores today
olympic games 2020
extreme fitness
gym fitness
newborn screening
sanitas medical center
physical training
gym and fitness
hybrid fitness
fitness 19 locations
snap fitness membership
perfect gym
shape up fitness
today soccer results
mlb standing
universal health care
st john hospital
cheap gyms near me
fitness room
spiritual health
abs workout gym
holistic doctor near me
community health center
national institute of health
physicians for women
natural health
boxing places near me
planet fitness pizza
usssa fastpitch
basketball teams
barre classes
24 hour fitness cost
bodybuilding back workout
surgical belt for back pain
football manager 2019
back workouts
personal trainer near me
reddit baseball
anytime fitness price
youfit near me
cigna providers
warehouse gym
fitness culture
integrated health
pull up workout
play fitness
planet fitness one day pass
the total gym
neck posture corrector device
personal trainer
soccer platform
sumo wrestling
cigna vision
1000 calorie workout
train fitness
personal fitness
gym membership cost
knee pain relief belt
waist pain relief belt
under armour ankle brace
posture corrector chiropractor
athletic net
anthem healthkeepers
healthy meals on a budget
fitness goals
youfit gym
la fitness membership cost
good back workouts
cheap gym memberships
leg workouts at the gym
cheap gyms
super gym
football live stream
inspire fitness
benefits of orange juice
24 hour fitness deals
muay thai gym
everyday fitness
brazilian jiu jitsu
physical fitness
reddit ufc stream
soccer players
community health systems
pull workout
crossfit women
connect care
box fit
la fitness membership price
24 hour fitness 3 day pass
unloader knee braces arthritic knees
reddit soccer
free clinic near me
national rugby league
usa fitness
gym membership prices
fit for life gym
women's world cup 2019
golf news
murph workout
baseball teams
community health
health promotion
pbc boxing
evolve fitness
fitness trainer near me
gyms near me prices
shoulder pain relief belt
heart foundation
soccer on tv
racing news
popsugar fitness
novant urgent care
wellness fitness
shaun t workouts
planet fitness sauna
device to straighten posture
invisible back brace
health department
golf leaderboard
2019 kentucky derby
collective health
public health department
health connect
spectrum my health
good nutrition
shapes gym
24hrs fitness
snap fitness membership cost
beginners gym workout female weight loss
posture corrector alibaba
soccer news
u fit
upper body dumbbell workout
planet fitness promo
posture coach
boxing news
epl live
health equity
baseball games
triceps workout at gym
425 fitness
planet fitness showers

The cat-cow stretch has both external and internal benefits for your body. It improves posture and stretches the core muscles while simultaneously stimulating organs in the belly.

  1. Begin on your hands and knees.
  2. Lift your sit bones, bring your chest forward, and sink your belly as you inhale.
  3. Relax your shoulders as you lift your head.
  4. On the exhale, bend your spine upward and draw in your pubic bone.
  5. Repeat 5-10 times.
2. Dolphin plank

The dolphin plank is good for strengthening your arms, legs, and core, and also increasesbone density.

  1. Begin on your hands and knees.
  2. Take a plank position on your elbows. Your body should be parallel to the floor. Your toes should be bent and resting against the floor. Breathe smoothly through your nose.
  3. Lift your hips into an inverted V.
  4. Do 3 sets of 15 reps.


3. Side plank crunch

The side plank crunch is a powerful modification of the plank exercise. It helps to improve your balance, flexibility, and agility, and it’s effective for those trying to lose weight.

  1. Take a side plank position with the left hand on the floor beneath the left shoulder. Your body should be lifted to form a diagonal line from head to heel.
  2. Your right hand is behind the head.
  3. The right foot rests on the floor in front of the left foot.
  4. Tighten your abs. Start doing a crunch by bringing the right elbow to the left knee.
  5. Return to the starting plank position.
  6. Do 10 reps, then switch sides and repeat.
4. Sit-through exercise


This is another great exercise that doesn’t require any equipment yet is still very powerful. It affects the triceps, lower abs, and obliques.

  1. Start on your hands and knees.
  2. Lift your knees about 3 inches (8 cm) off the floor. Leave your right hand and left foot on the floor and start lifting your right foot and sweeping it underneath you.
  3. Lift your left hand as you sweep your right foot.
  4. Return back to all fours.
  5. Repeat with the alternating side.
  6. Do a set of 3-5 repetitions per side.
5. Side to side squats

Side to side squats is the perfect exercise to perform, even at home, to strengthen the legs and glutes, as well as tone the lower body.

  1. Stand with your feet hip-distance apart.
  2. Sit back into a squat position by bending the knees.
  3. Your abs should be tight. Step wide to one side, staying in your squat position.
  4. Go back to the initial position and repeat the same thing with the other leg.
  5. Do this exercise for 30 seconds to 1 minute or complete 20 reps.
6. Frog feet lift

This exercise will help you to build a nice butt and it can also strengthen your back and hamstrings.

  1. Lie on your stomach and place the forehead on stacked fists.
  2. Pull the heels together so they touch each other. The hips should stay connected to the floor, and the spine should be straight.
  3. Bend your knees and lift the heels toward the ceiling. Pull as much of your thighs off the floor as possible and squeeze your buttocks.
  4. Now lower the thighs down slowly, making sure your heels are still touching each other.
  5. Do 10-12 reps.
7. Bridge with reps


The bridge is a powerful exercise to strengthen your lower back and get rid of pain there. Additionally, it’s effective at building nicely-shaped buttocks.

  1. Start by lying on your back on the floor with your knees bent.
  2. Squeeze your buttocks together and lift them off the floor until your body is aligned. Hold it there for 5 seconds, then lower back down.
  3. Repeat 10 times, twice.
  4. Use some light weights to make it more effective. Take a small dumbbell and fix it on your stomach with your hands.
8. Donkey kick

The donkey kick will help you to improve your balance and glute muscles.

  1. Start on all fours. Your knees should be hip-width apart and your hands under your shoulders.
  2. Begin to lift your right leg, knee still bent, foot still flat, and hinge at the hip. Squeeze a small dumbbell in the crease behind your knee to add some extra weight.
  3. Return to the starting position.
  4. Do 20 reps on each leg for 4-5 sets.
9. Cobra pose

Cobra pose provides flexibility, tones the spinal cord, and strengthens the arm and wrist muscles, as well as the glutes.

  1. Lie on the floor, on your stomach. Stretch your legs back and spread your hands on the floor under your shoulders. Hug the elbows back into your body.
  2. Press the thighs firmly into the floor.
  3. Inhale and begin to straighten the arms to lift the chest off the floor.
  4. Breathe smoothly. Hold the pose for 15 to 30 seconds, breathing easily. Release and come back to the floor as you exhale.

Is it difficult for you to train at home? What tips do you have to motivate yourself to exercise? Please share your recommendations with us!

Share it