5 Exercises You Can Do Anytime, Anywhere

by Yovanna Madhere

Ok, I KNOW I am not the only one who read the title and instantly thought- Janet Jackson…90’s...sexy...abs…! Welp, yea let Ms. Jackson inspire you into thinking about movements that practically anyone can do, anywhere (any time, any place).

If you’re like me, or even have a sliver of what my life looks like on the daily (wife, 5 kids, a job, a hustle, a dog, friends, and family), then you also know how hard pressed we can be for squeezing in some of the things we love most- a good workout! However, the lack of time can no longer be an excuse. We have to create time (even if we cheat) to squeeze in movements that can help sculpt out some body parts, but also those that can help make us stronger and independent as we age.

Here are my favorite anytime/anywhere exercises:


Taking the stairs (going up)

Yup! An oldie but a goodie!  My gym goers know the StairMaster is the first cardio machine to disappear, so get a leg up on ‘em and take the stairs instead of the elevator where possible. Taking the stairs is a great way to sneak in some calorie burn while sculpting out the thighs and booty.



Here’s another one for the legs, but also helps sculpt out the core. Imagine that you're about to sit in a gross chair (or a toilet at the club, ladies)- lower your body towards the “chair”, as you come up push through your heels, and gently squeeze the butt on the top of the movement. MAJOR KEYS: DO NOT poke out your butt as it can cause lower back pain. So, when you’re grabbing that item at Publix on the lower shelf- do a few squats!



While you may not be able to do this one anywhere, you could do it at any time- before bed, during commercial breaks, any given time at home. Keep them simple and perform them however they feel good- either your hands or elbows. Try them in 30-second increments, and build. MAJOR KEYS: Don’t let the belly hang (then you miss the whole point). Pretend as though there is a broomstick running up the middle of your back- you want your bum bum, upper back and the back of your head to be in alignment.



It’s free, easy, and kinda fun (play some Janet Jackson and get going). If it’s cold outside, you can briskly walk around your favorite mall. Choose parking spots a decent distance from your destination, and walk with purpose & good posture- shoulders back and proud, core tight, breathe in through your nose, out through the mouth.



Yes- it can be an exercise! Many folks tend to hold their breath, and may not even realize it. Take your time and focus on your breathing. Inhale and exhale with purpose. Imagine that you are inhaling all of the Universe’s blessings, and exhaling all of the things you want to let go of. Ahhhh! Doesn’t that feel so good?!

Of course, if your doctor has recommended that you refrain from any of these movements, ask for an alternative. Happy moving, friends!


About the Author
Yovanna Madhère is an ACE Certified Personal Trainer, Wife, and Mother who has been a health & fitness enthusiast for over 15 years. Her passion is to share her Love for healthy living with her community and to motivate people to become the highest and best versions of themselves. Having overcome deep personal challenges and having broken the chain of a family legacy of disease, she recognizes the power of positivity and goal setting in everyday life. Find more from her at @sagisoulfit


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