Weight training is what you need here, especially as you are one of the fortunate few who don’t need to lose kilograms. If you don’t have a gym contract, two sets of dumbbells are all you need for an effective home workout. Aim for three strength training sessions a week. Choose a variety of 5 exercises from the list below, being careful to keep a day in between training sessions.
Start with a dumbbell in each hand. Keeping your torso tight and back straight, step forward into a lunge. Hold for a moment, then rise up to your starting position and repeat with the opposite leg. Aim for 3 sets of 10-15 reps.
Holding dumbbells in both hands, position yourself in front of a step or low coffee table. Keeping your torso straight, put your right leg onto the step and sink into a lunge. Hold for a moment before returning to your starting position. Repeat with your left leg. Aim for 3 sets of 10-15 reps.
Find steps or a sturdy bench and hold a small dumbell in each hand. Step up with one leg and draw the opposite leg up in the air to meet your elbow. Return to your starting position and repeat with the opposite leg, moving fairly quickly. Aim for 3 sets of 10-15 reps.
Holding a weight with both hands, stand with your legs wide and toes turned out. Keep your back straight and sink into a squat. Hold for a moment then return to your starting position. Aim for 3 sets of 10-15 reps.
Dead-lift with bar
Stand straight, holding an exercise bar with both hands (you can also hold two dumbbells). Keeping your back and torso straight, bend down to form a 90-degree angle. Hold for a moment and return to your starting position. Aim for 3 sets of 10-15 reps.
Stand with a dumbbell in each hand and your feet shoulder-width apart. Hold your hands up in line with your ears and, without leaning forward, bend first to the one side and then to the other. Aim for 3 sets of 10-15 reps.
Lie on the floor with your legs raised upwards, forming a right angle with your body. Keeping your abs tight, lift your butt off the floor and reach your legs to the ceiling. Hold for a moment then lower back down. Aim for 3 sets of 10-15 reps.
Side Plank with Lift:
Start in the side plank position, holding your weight up on your right elbow. Keeping your balance, raise your left leg into the air. Hold for a moment then return to your starting position. Aim for 3 set of 10-15 reps on each side.