19 Small-Space Home Gym Hacks You Need to Keep Those Resolutions Going

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Wellness is an umbrella term — it looks and feels different to each individual person. Despite the fact that I just named five exercises I attempt to partake in weekly — life gets busy! — I really try to branch out of my usual workouts, due to both the need for a challenge and a general interest in looking for new ways to move my body. What are my most recent exercise acquisitions? Breakdancing, hot yoga, and, well, getting TORCH’D. Goop booked us with celebrity trainer, Isaac Boots, to add the last workout to that list.

Boots has a long roster of celeb clients: Vanessa Hudgens, Kelly Ripa, Jessica Chastain, Gwenyth Paltrow (of course!) and more. I’ve always been a bit envious of how the celebrities of today are able to build at-home gyms and call for private sessions in a flash. Yet, beyond the affordability aspect, I’ve been more curious on how they become so fit — diet and personal chefs aside — with such busy schedules.

I found out in the Bahamas. And the workout is not as easy as it looks.

Boots first created virtual at-home sessions to teach TORCH’D classes during the pandemic, with the main premise of the workout focusing on the flow of body resistance, dance conditioning, and targeted repetition with the intention of burning fat. We — the other gal pal journalists and influencers on the trip — were set to complete two morning classes, both Saturday and Sunday. I, unfortunately, missed my connecting flight on Friday and wasn’t able to make it to the Saturday class due to a series of unfortunate travel events (let’s not rehash it, for my sake). But, after talking to the girls who were able to attend that morning session, it seems that the only thing I missed was waking up really sore on Sunday. My quads thanked me for that missed flight.

Group fitness is also something I’ve gotten used to over the years, especially when moving to LA where it's common practice, but going into workouts that I’ve never done before is intimidating. Exercising in front of others, especially when you aren’t familiar with the form of exercise, can be a particularly vulnerable activity.

Therefore, before attending the 45-minute TORCH’D session, I searched for the workouts online to study them a little. I’ll admit, I didn’t think they looked that difficult. But boy, was I absolutely proved wrong. Keep in mind that the Sunday session was outdoors, and although on a shaded rooftop with a stunning ocean view, the Bahamas was in the middle of a heat wave. I already didn’t stand a chance against my already innately sweaty and red-faced self during any form of physical movement.

Boots started the music — an upbeat, EDM like tune — to get us moving to the rhythm.

We began with small movements like arm circles and donkey kicks, pulsed for a bit, and then went ‘double time’ (AKA we picked up our speed). Those rotations would continue throughout the workout. It was during the pulsing portions of the workout where I really felt it target my biceps, triceps, and glutes. A burning sensation formed in my upper arms and legs several times, making it hard to keep going. There were a few instances when I had to take a quick break to get back into it. It was during those breaks when I noticed I wasn’t the only one taking a breather.

As I’ve grown sick of my mundane daily gym routine, I’ve noticed that having fun while I workout is a priority. Boots’ liveliness and charisma matched with his eagerness to teach really helped me get out of my own head (I have the tendency to become frustrated and want to quit during certain moves.)

I now understand now how a lot of celeb women — like Gwenyth — exercise with time constraints. Workouts like Torch'd are simple and tough, but effective at toning all the right places. While I would 10/10 recommend this class to anyone, I (and my sore muscles) definitely encourage you to take a rest day (or two) afterwards. 😉

Best hyaluronic acid formula: CoverGirl & Olay Simply Ageless 3-in-1 Liquid Foundation

Pros: Infused with Olay skincare like niacinamide, a hyaluronic complex, and vitamin C, good coverage, smooth application

Cons: Customers have noted that the shades can run darker than what's noted on the packaging

Promising review: "This product is amazing. It truly provides full coverage. It makes my skin look flawless. No cakeiness and foundation seems creamy and good quality. Not super lightweight but that's ok with me."

Best SPF formula: L'Oreal Paris Age Perfect Radiant Serum Foundation

Pros: Higher sun protection than other options at SPF 50, includes vitamin B3 and a hydrating serum to better complexion

Cons: Some users noted the formula can feel oily

Promising review: "I found my holy grail. Years and years, probably hundreds of dollars later, my Goldilocks foundation is cheap, available and even includes a high SPF. Why I waited so long on this L’Oréal winner, I don’t know. My mature dry skin loves this one. Never settles in lines or texture and lasts all day. Medium coverage and so easy to apply with brush, fingers or sponge. Very natural finish but not dewy."

Best antioxidant formula: Neutrogena Healthy Skin Liquid Foundation

Pros: Includes vitamin E, feverfew (known for calming properties), and natural soy to enhance skin

Cons: Poor shade range, formula can be thicker than others but "dries right away and covers very well."

Promising review: "Finally found a foundation that looks natural with a good match to my skin. I read an article on a celebrity who uses it so I decided to give it a try. I dot it all over my face and use a makeup brush to stipple it first and then swirl. It’s buildable so you can start slow. I love how it looks on my mature skin. Doesn’t settle or look dry."

Best on-the-go formula: Maybelline Instant Age Rewind Eraser Foundation

Pros: Packaging makes it easy to travel with and apply, buildable coverage, blurring applicator

Cons: Some users noted the formula can feel oily, leading it to fade quickly

Promising review: "So easy to apply, can be blended with fingertips or makeup brush, really excellent coverage! No strange smells and doesn't irritate my skin (and I'm very sensitive, in the past had to use hypoallergenic brands). Have reordered and will not try any other brands going forward. It's funny because it's been 55 years since I used a Maybelline product, spent years paying for upscale brands, and now they've finally got it right!"

Best long-wear formula: Revlon 3X Age Defying Foundation

Pros: Claims to work as a moisturizer, serum, and primer all in one, easily buildable

Cons: Sun protection is very low at SPF 20, poor shade range

Promising review: "I have dry mature skin. This is perfect for me. I like how it looks natural... I don’t use my moisturizer when I use it…it’s like using moisturizer. I cleanse, tone and then apply with a kabuki brush. A+"

Best dewy formula: Maybelline Fit Me Dewy + Smooth Liquid Foundation

Pros: Adds a luminous finish, oil-free formula

Cons: Sun protection is very low at SPF 18

Promising review: "An older friend with beautiful skin told me she used Maybelline Fit Me Dewy, so I tried it. It works better with my aging skin than many more expensive brands of foundation I’ve tried. Despite being light as a feather, it has fairly good coverage for blending out dark spots or splotches, [so] I sometimes use a concealer for under eye circles, too. There is a great range of colors, so it’s easier to get a good match."

Best buildable formula: Covergirl Advanced Radiance Age Defying Foundation

Pros: Reduces fine lines and imperfections, cruelty-free formula

Cons: Some customers have noticed discrepancies between this product's shade names and the rest of Covergirl's foundations and that it can be cakey on the face, but only with a heavy hand

Promising review: "When I started to develop fine lines around my eyes I found the mineral powder foundation settled into them and made me look older. (I'm now mid 40s). This foundation provides a medium to full coverage (depending on amount used) which I like but still looks natural. It is very creamy, feels light, and does not settle into my fine lines. It doesn't feel like I'm wearing makeup."

Best subtle splurge: IT Cosmetics Your Skin But Better CC+ Cream

Pros: Great coverage, multi-tasking product with hyaluronic acid, niacinamide, vitamin E, and SPF

Cons: On the more expensive side (this travel-size version is $22)

Promising review: "I'm a 58 year old woman of Italian heritage. I definitely have that ever-so-slight olive tint to my skin. Despite the spotty reviews I decided to try it anyway... I LOVE this product and for me it lives up to all the hype."