You don’t have ANY gym equipment at home whatsoever? That’s not a problem at all, because there are plenty of exercises you can do using… an ordinary towel (on a slippery floor). Here are 8 ideas on how you can tone up at home. Grab a pair of towels and stop making excuses!

1. TOWEL SIDE SPLITS

A great full-body exercise. We’re going to use two towels for this one. Put two little towels or cloths on the floor, stand on them – one foot on one towel. Start in a deep squat position with your hands on the ground in front of you. Twist your body to the left and extend the left arm up. Split the legs, so that the right leg goes to the front and the left one goes all the way behind your back. Go back to the center. Keep going for 30 seconds, then switch sides, and repeat the whole series (the total of 4 rounds, two on each side).

2. TOWEL MOUNTAIN CLIMBERS

We all know the mountain climbers, but on the towels it may be even quicker – so it would be a great choice for HIIT or Tabata. Great for the whole body, starting with the shoulders, through the core, to the legs. Get into the push-up position, feet on the towels. Put your right leg bent in knee up to your stomach, go back, do the same with the left one, go back, and repeat. Try to speed up for a nice dynamic pace of the exercise. Take 4 rounds of 30 seconds for this one.

3. PUSH-UP & TUCK

A core-burning push-up variation with a nice pressure on the arms and chest. Get into the starting push-up position, put your feet on the towel. Push up, and then bend the knees and drag them towards the chest lifting the hips a little. Go back to the high plank. Keep going for 30 seconds and repeat the series after a short rest.

4. PIKE-UP

That’s a full-body toning movement. Again, start in the high plank with your feet on the towel, make sure your body is in one line from the top of your head to your heels. Take the balance to the hands and keeping your knees straight, pull the feet towards your hands, so that the body is in the pike position when the hips are up. Go back to the starting position the same way. Go for 30 seconds, and then repeat the round at least once.

5. SWIVEL PLANK

A fantastic exercise for the core, and especially the obliques, so the side abdominals. Get into the classic plank position on your forearms, put the towel under your feet. Slightly lift the hips, and as you drop them down twist the hips to the left. Lift the hips up again and twist them to the right going down. The movement should be plastic and fluent, but make sure you’re not dropping the hips too low or lifting them to high. Go for 30 seconds twice.

6. ADDUCTOR SLIDES

Probably one of the best exercises for the inner thighs, so if you’re trimming your thighs go for this one. Put two towels under your feet – one towel under one foot. Fold your upper body forwards, and put the hands on the ground in front of you. Spread the legs as wide as you can, and slide them back to the center. The hips will be going up and down while some of your balance is on the arms. Keep going for 30 seconds, 2 series will do if you’re a beginner, but don’t be afraid to go for more.

7. BUTTERFLY STROKE

Another full-body movement, this time with some more attention to the arms and shoulders. Kneel and put your hands on two towels in front of you. Slide with the hands forward as far as you can, splitting them to the sides, like you were swimming, just the other way round, and lift the chest and hips back up to the starting position. Go for 30 seconds twice.

8. TOWEL HAMSTRING CURL

And that’s how you can work out your hamstrings without any gym equipment at home. Lie on your back, put the towel under your heels. Lift the hips up to the bridge position. Straighten the knees, and then drag them back under your glutes. The hips are up all the time. Make sure you keep the belly in, so that your back is nice and straight.

Pick some of those and try them out next time you’re working out at home. Of course, these are just a couple of many possibilities a simple towel creates. Use your imagination and slide your way to the nicely toned body. At home. With no additional costs. Stay strong!

About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.