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Work It Out: At-Home Solo, Couple and Mental Exercises

Keeping your body and mind in shape takes effort, but it doesn’t have to be hard! We’ve invited wellness gurus from the Taikoo Place community to create a few short workouts that require no equipment so you can exercise at home – watch the videos below to see how they are done. Let’s get started!

Solo Workout: Desk Job Fighter

By Ruby, trainer at Joint Dynamics

Ideal for office workers who spend long hours in front of the computer, this bodyweight exercise focuses on strengthening the posterior and core muscles to improve postures and prevent injuries in the lower back and hip regions. Do it two to three times a week for best results.

Five Steps to a Stronger Back and Core
1. Start with 30 seconds of scapular retraction.
2. Do one minute of back extension butterfly.
3. Play “Superman” for one minute.
4. Complete the set with a one-minute glute bridge and a one-minute plank.
5. Rest for 30 seconds. Repeat the routine three to five times.
Step it up: Hold a water bottle in each hand while doing back extension butterfly; lift your feet when holding the superman pose; do a single-leg glute bridge by raising one leg until it’s stretched out straight, then push your hips up.

Want more tips on staying well?
Read The Mag’s WELLNESS stories.

Couple Workout: Work It Together

By Chloe, Lagree fitness instructor at H-Kore

This collaborative home workout for you and a friend or partner is designed to get your heart rate up and make you sweat. For beginners, try to do 10 reps for each exercise and twice a week. 

Eight Steps to a Healthy Body and Relationship
1. Begin with a classic inchworm exercise, but with claps.
2. Clap again – this time while doing half burpees.
3. Next, it’s time for push-ups.
4. Work your abs and core with leg raises.
5. Have fun with V-sits.
6. Follow with some jump squats with claps.
7. Tone up your legs with split lunges.
8. Finish with 90 seconds of wall sit.
Step it up: Increase the intensity by turning half burpees into full burpees, adding more reps of the split lunges, or holding your wall sit for longer, with your heels lifted.

Mental Workout: 2 x Breath

By Kit, instructor at meditation studio Bird

Our mind is a muscle – whether you want to focus better or simply relax, it takes training and practice. This mindfulness exercise uses slow, long, deep breaths to activate the parasympathetic system, which is responsible for keeping us calm. Practise every day, anytime and anywhere you want.

Five Steps to Calm and Relaxation
1. Find a quiet place.
2. Keep your spine straight and feet on the floor.
3. Inhale for a count of three, then hold for two.
4. Exhale for a count of six, and pause for another count of two.
5. Repeat for two more cycles.
Deepen your practice: Try box breathing, a technique that requires you to picture tracing a square as you inhale, hold, exhale and hold again for four seconds each.

Discover how members of the Taikoo Place community keep their body and mind fit as they reveal their Secrets to Wellness.
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