How to make home workouts more challenging and fun with just a simple pair of socks

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• By now, your workouts may be getting stale but using everyday items like socks can help liven them up.
• Training with your hands or feet on socks makes certain moves more challenging and forces your body to stabilize more during the workout — as a result, you'll have a stronger core and a more effective workout.
• We've compiled the following bodyweight workout that can be done from the comfort of your home using just a pair of socks.

By now, your home workouts are probably becoming a little stale. Pushups and situps again? Ugh. Still, staying fit is crucial not just for your health but also for your sanity. This review, published in "Neuropshycobiology," shows that moderate exercise can help relieve other stressors and improve brain function. We can all agree that we're under more stress than ever right now.

Still, we get that you're sick of your routine, so we're going to let you in on the secret for leveling up your current bodyweight workout: A simple pair of socks. With a pair of socks, you can make moves like pushups, lunges, squats, and hip bridges more challenging and effective. Not to mention more interesting, too.

Using socks allows your hands and feet to glide across the floor with little to no resistance. Certain moves, such as mountain climbers, can be done more quickly and with ease when you're wearing socks.

The freedom of movement also lets you move into other dimensions. Instead of just doing a pushup, you can do a pushup and then extend your arm out in front of you or to your side, forcing your chest and core to work a little harder. For squats, you can drop down and then drive your leg to your side for more of a challenge.

As your body moves throughout different planes of motion, you'll also be forced to stabilize yourself. In turn, your core has to carry a brunt of the workload as it stops you from twisting in the wrong direction or falling over. In the end, your abs will be stronger and you'll be better coordinated.

We designed a workout to work about every major muscle in your body that can be done almost entirely with a pair of socks.

The workout

• For this to work, you need access to a hardwood floor and a pair of socks (ideally a clean pair that you don't care too much about).
• Set a timer for 20 minutes and continuously perform the following series of exercises, resting as little as possible. You can also increase the time if you'd like.

Reverse sock lunge — 10 reps each leg

Stand tall with feet shoulder-width apart and place a sock under one of your feet. Now, slide your foot with the sock under it back until you're in a full lunge position; that is, both of your legs are bent at 90 degrees. Now, slide your foot back, so you're in the starting position. That's one rep.

Arm extended pushup — 3-5 reps each arm

Get into a pushup position with both of your hands on a sock and directly underneath your shoulder. Now, lower yourself down and simultaneously extend one of your arms to your side. Hold that position for a second and then push yourself back up while drawing your extended arm back in. Now repeat on the other side. This is a difficult move, so do as many reps as you can with good form and aim to get more over time. If you can't do one, then substitute this move with standard pushups.

Lying hamstring curl — 10 reps

Lay on your back, legs extended, and place each heel on a sock. Lift your butt off of the ground and then curl your heels towards your butt until you feel your hamstring muscles contract. Slowly lower your heels back down until your legs are extended again, but keep your butt elevated off of the floor for the entire set. Keep your hands palms down and out to your sides to help stabilize your body.

Bent-over rows — 10 reps each arm

This is the only non-sock move in this workout. Hold a dumbbell in one hand and then hinge forward. Stagger the same-side leg as your loaded hand slides back and then fully extend your arm. Now, row the weight to your side, leading with your elbow. Do all 10 reps and then switch arms. If you don't own a dumbbell, load up a backpack with books, or anything heavy, and row that by holding both straps in both hands. You can also check out our guide to the best dumbbells you can buy online.

Mountain climbers — 25 reps

Get into a pushup position with each foot resting on a sock. Now, bring one leg to your chest, and, as you lower it back, simultaneously bring the other leg to your chest. Once you've raised and lowered both legs, that's one rep. Rapidly repeat this until you perform 25 total reps.

What you'll need

Although you probably have tons of socks, if you are looking for new ones to replace your old pairs, we have a few picks for you below and in our guide to the best running socks. We've also compiled a list of our favorite dumbbells, so if you want a pair, you can check our recommendations.

Balega Hidden Comfort

Though expensive, Balega offers up what is widely touted as one of the most comfortable pair of socks available. These Balega socks are made from synthetic materials to keep your feet dry and are also seamless, so no part of the sock rubs your wrong way when you're walking or running. Compared to other brands, they're a little more cushioned, as they're meant for running. I own a pair of these and can say they've never slipped down the back of my foot, either.

I can't think of a downside other than the price. Mine did rip after three years of use, but I wore them often, so to say they're not durable is probably false. They're perfect for these kinds of workouts, too, as there's nothing grippy sewed onto the sock, so they slide seamlessly across hardwood floors.

Saucony Performance No-Show socks

For about the price of a pair of Balega socks, you can purchase six pairs of these no-show socks from this popular running brand. They have a heel tab to prevent slippage, arch support, and are ultra-breathable. The only reported downside is that they're sized in a range, so size 8-12 for men, as an example. This won't be a problem for most people, though some may want or need specific sizing. Also, you do have to commit six pairs of socks as you can't buy a single pair.

Read the original article on Insider