“Foam rolling is a form of self-myofascial release, a technique used to relieve muscle tension and increase mobility and flexibility,” says Michael Hamlin, a certified strength and conditioning specialist and founder of The Foam Roll. Everflex Fitness, You can use a 12-inch foam roller like this one to target everywhere from your back to your calves, and even though it’s under $10, the “high-density foam is strong enough to withstand body weight and pressure.” so it won’t break down with regular use, and provides more pressure to the muscle, which can help break up knots more effectively,” says Hamlin.

Resistance bands are an incredibly versatile and portable strength training tool, and this set includes five for less than $15. “One of the best ways to work out smaller, less active muscles is to use a lighter tension resistance band,” says Hamlin. Placing one around your ankles and stepping to the side will activate your glute medius, while looping it around your feet and marching in place strengthens the hip flexors. As you get stronger, you can easily adjust the intensity by swapping bands. Plus, “a high-quality natural latex band is a better choice for comfort because they prevent chafing,” says Hamlin.

A good yoga mat is not just for the asanas. It can be a stable base for bodyweight exercises and strength training – unlike your slippery wood floors or uneven carpeting. “It’s 1/2-inch thick, providing enough cushioning for your joints, but not so thick that it challenges your balance,” says Hamlin. And “the non-slip surface helps prevent injuries during dynamic movements,” he adds. A supportive space in which you can safely exercise means working out will be more comfortable—and the more comfortable you are, the more likely you’ll be to stick to it.

Don’t worry, this pull-up bar won’t damage your door frame—it attaches via a lever system, so no drilling is required. And once it’s in place, “you can use it not only for pull-ups and chin-ups, which target multiple muscle groups, including your latissimus dorsi, biceps, forearms and shoulders, but Hanging leg and knee raises work your “abs, hip flexors and lower back,” says Eric Brown, UESCA-certified running coach and ACE-certified personal trainer.

Forget crunches – an ab roller will fire up more of your core. “It requires balance and stability as you rotate the wheel away from your body,” says Brown, who engages your abs, back, shoulders, and arms with progressive resistance, meaning that you can The further you go, the more difficult it will be. Work to bring it back towards your body. “This affordable option is lightweight with a compact design, making it easy to store and transport, and is designed with a non-slip handle that provides a secure grip,” he says.

“The most important benefit of using an exercise ball is challenging your balance,” says Olesia Stefanko, fitness program developer. hitfit, She says to imagine doing crunches on the floor versus the ball; The ball naturally moves, and you have to engage more muscles to try to keep it in place as you do the exercise. (On the flip side, “using a ball can put pressure on your back in exercises like squats or wall sits,” she says). “I love this specific fitness ball because it’s made of a soft but very pressure-resistant material, which provides a great balance of flexibility and stability,” says Stefanko. “The matte surface makes it safe to use even when you’re sweaty.”

“A Pilates ring is called a ‘magic circle’ for a reason: It’s a versatile tool for targeting your muscles, especially your inner thighs, core, and arms,” ​​says Stefanko. And it’s not just for Pilates; It’s designed to add resistance to only certain exercises—which can be as simple as holding it between your knees while sitting and squeezing in and out with control, she explains. “This typical Pilates ring is great in diameter, the pads are an optimal size and the ratio of softness and resistance of the material is perfect,” says Stefanko. “It works well in the long run, doesn’t snap or lose its spring.”

“The glider is an easy way to take bodyweight exercises — like planks, knee tucks, climbers, and bikes — to the next level,” says ISSA-certified trainer Jillian Schembri. Because they glide on the floor, they add an element of instability that better engages your core. They’re virtually weightless, making them easy to travel with, and “the material these gliders are made from doesn’t get ‘stuck’ when glided, is perfect on tile and won’t scratch your wood floors. ”

Jumping rope is a surprisingly effective form of cardio. “By working several large muscle groups at the same time, it forces blood and oxygen to circulate around our bodies, raising our heart rate almost the entire time,” says Schembri. “I especially like this weighted rope as opposed to a non-weighted rope because a slight increase in weight will create more resistance as you jump, which is important for muscle toning and strength building benefits.”

You don’t need a lot of heavy weights at your place. “I believe in using light weights and high repetitions,” says Whitney Berger, certified personal trainer, yoga instructor and owner of Whitfit NYC, The constant tension can be as challenging as lifting a weight multiple times for only a few reps. “With continuous tension training, it’s important to keep track of your reps, and these smart dumbbells sync with an app via Bluetooth to help you monitor your workouts.” Beyond rep, they can also record how many minutes you’ve worked and have a built-in countdown timer.