5 exercises to get in shape at home in the new year

You don't need a high-end exercise bike to get fit this year. Just take it from Vicky Buster, a mom and fitness instructor at REX Wellness Center of Garner who has been teaching kids and adults and training athletes since 1982.

Posted 1:54 a.m. Jan 4, 2021 — Updated 1:54 a.m. Jan 4, 2021

Sarah Lindenfeld Hall

, Go Ask Mom editor

You don't need a high-end exercise bike to get fit this year. Just take it from Vicky Buster, a mom and fitness instructor at REX Wellness Center of Garner who has been teaching kids and adults and training athletes since 1982.

Her passion is fitness, and her advice for us all is this: "Find your best approach, get plugged in, and fall in love with physical activity. So many physical, emotional and related benefits extend from achieving your fittest best!"

After a season of cookies and binge watching Netflix and Disney+ (I assume that wasn't just me?), I checked in with Buster to get her five favorite indoor exercises, so you can get in shape even when it's cold outside.

1. Reverse Lunges with Arm Curls (use dumbbells or cans)

Start in tall standing position. Step one foot behind the hip that it extends from. Land in the toe ball while curling both arms until your knuckles reach your shoulders. (Exhale with each rep.) Return to standing position, and then repeat on the other leg. Perform 8+ reps on both your right and left sides.

2. Air Squats with Forward Arm Scoops (use dumbbells or cans)

Start in a tall standing position. Squat with hips behind heels while scooping both arms forward from pelvis to chest height. (Exhale with each rep.) Return to standing. Repeat 8+ reps.

3. Chair or Stair Planks

If you're using a chair for this one, secure it against wall. Place the heal of both hands on an elevated surface and walk legs back into a plank. Be sure to keep elbows soft—not locked. Draw your navel muscularly to your spine, squeeze your glutes, and create a long line from head to heel. Choose leg maneuvers (if any) while isometrically working core. You can add mountain climbers, leg jacks or walkouts.

4. Standing Core Crunches with Alternating Knee Lifts

Start in a tall standing position and extend your arms out at sides with your palms forward. Lift one knee and rotate palms down-and-to-back while curling torso forward toward thigh of raised knee. (Exhale with each rep.) Return to stand. Repeat on your other leg. Perform 8+ reps on both the right and left sides.

5. Lateral Lunges with Shoulder Flys (use dumbbells or cans)

Start in a tall standing position. Step one foot wide to side, landing with weight gently into heal/toe forward. Bend outside knee, sitting hip behind heel/working hip and thigh. Simultaneously raise L-bent arms till your knuckles are raised from sternum to arm pit height. (Exhale with each rep.) Return to stand. Repeat on other leg. Perform 8+ reps on both sides.

To warm up before your workout and cool down at the end, Buster recommends doing some rhythmic, alternating knee lifts (just lift your knee towards your chest). At the end, don't forget to stretch. She likes the standing cat cow, spinal roll-up and reverse shoulder rolls. And, she recommends, be sure to stretch any muscles that may feel tight after your workout.

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