P.volve Trainer Dani Coleman Shares 5 At-Home Gym Moves
P.volve is unlike any other fitness method. We're hurt-free. We use dynamic, functional movements that work with your body instead of against it so you get the burn you want without the pain. Our innovative equipment, streaming videos, and studio classes connect mind to muscle in a high-intensity but low impact way to help everyone achieve the best version of their body and life.
Dani Coleman is an L.A.-based trainer, dancer and NASM Certified personal trainer. Dani’s long professional dancing career lead her to fitness where she developed an even greater understanding of her body and an even deeper love of movement. She’s currently continuing to feed that same passion as a P.volve trainer in West Hollywood.
Below, Dani shares 5 moves that help to turn your at-home office into your at-home gym.
Exercise #1: p.sit with p.ball
The p.ball can be substituted with a small exercise ball, small pillow or done with your own bodyweight for a no-equipment workout
The p.sit is our foundational move meant to deeply activate, tone and stretch the glutes
Throughout the entire movement, focus on engaging your core, lengthening your low back and squeezing your glutes
Stretch arms out to shoulder height and reach your tailbone back, taking a soft bend in the knees as you squeeze the p.ball between your inner thighs
Keep your weight back in your heels with your knees directly stacked over your ankles to activate your glutes while protecting your knee joints
Drive through your heels as you lengthen back out to a full extension, squeezing your glutes and the p.ball with your inner thighs
Complete 8 reps
Exercise #2: Step Back with Forward Hinge
The p.ball can be substituted with a small exercise ball, pillow or done with your own bodyweight for a no-equipment workout.
The step back lengthens and stretches the hips while activating your core, upper body, inner thighs and, of course, your glutes
Reach one leg back, “catching” the floor with the ball of the foot. Keep the heel completely lifted and maintain the front knee over the ankle in a solid line
Stretch your arms above your heart and take a forward hinge over your front leg with a long low back as you sweep your arms down and squeeze the p.ball to activate your upper body
Drive through your front heel, engage your core, lift back up to a full extension and squeeze your glutes
Complete 8 reps on each side
Exercise #3: Internal 45 with Overhead Reach
Hand weights can be substituted with household items like canned goods or water bottles, or you can just use your own body weight.
The internal rotation in this move will help create more mobility and space in the hips, tapping into muscles you never knew you had. While engaging the glutes, the overhead reach will fire up your core and upper body.
Internally rotate your working leg and hips towards your standing leg
Catch back with your heel raised high, back leg lengthened and knee internally rotated down to the floor
Outstretch your back arm while bringing your front arm to a 90-degree angle
Drive your front arm up and over, stretching the front hip and lengthening through your core
Drive through your standing heel as you press through your arm, tensing and engaging your core to return to your starting point
Complete 8 reps on each side
Exercise #4: Inner Thigh Sweep
The glider can be substituted with a small towel or paper plate, and hand weights can be substituted with canned goods, water bottles or just your body weight.
This move will strengthen your inner thighs and outer leg while putting your core, upper body and glutes to work
Reach your leg straight back, catching in a high heel with the ball of the foot on the glider
Press into the glider and sweep your leg out wider while keeping your shoelaces pointing forward as you outstretch your arms
Press into the glider and use your inner thigh to sweep your leg across the midline, while rowing the arms back
Keep your chest slightly inclined with your core engaged, and squeeze your glutes
Complete 8 reps on each side
Exercise #5: Soccer Kick
Hand weights can be substituted with household items like canned goods or water bottles, or you can just use your own body weight.
Standing abs are one of my favorite things about P.volve! They help lengthen, strengthen and energize your deep core muscles while firing up the entire body.
Stretch your leg out in front with a slight tilt of the pelvis, and outstretch your opposite arm by your ear
Keep a soft bend in your standing leg and squeeze your standing glute
Carve your arm down across the body as you exhale, and use your lower core to lift the leg into a soccer kick
Inhale and extend back to a toe tap in front, or hover for an extra stability challenge
Complete 8 reps on each side
Article written by P.volve, with P.volve trainer Dani Coleman