Health & Fitness

10 equipment-free exercises that your body will thank you for

UPPER BODY

1. Push - ups

  • Place your hands a little bit wider than your shoulders.
  • Keep the feet flexed at hip distance.
  • Tighten the core. (The tummy and the butt should be tightly tuck.)
  • Bend your arms until your chest almost reaches the ground. (The elbows should be tucked close to the body).
  • Maintain a straight body throughout the movement.
  • Do 10 repetitions and gradually increase per week.

2. Tricep Dips

  • Grab a chair or find a bench.
  • Start with a seating position by sitting on the floor with knees slightly bent and putting your hands on the edge of the elevated surface. (Make sure that your hands are tuck beside your body, your elbows are tucked in behind you and bent to a 90-degree angle, and your shoulders are away from your ears.)
  • Squeeze your shoulder blades and lift your chest as you point your elbows straight back.
  • Lower your hips in vertical motion while maintaining a straight line from your back to neck.
  • Do 20 repetitions and gradually increase per week.

LOWER BODY

3. Lunges

  • Stand with the hands on the hips and feet hip-width apart.
  • Step one leg forward and slowly bend it until the knee of the other leg is almost touching the ground creating a 90 degrees angle.
  • Push through your front heel and go back to the starting position repeating the steps using the other leg.
  • Make sure that the body stays in a straight line on top of your rear knee.
  • Do 20 repetitions and gradually increase per week.

4. Wall Squat

  • Lean on a wall and slowly slide your back down until you create a 90 degrees angle on your knees.
  • Keep your legs shoulder width apart and make sure that your thighs are parallel to the ground.
  • Push your feet towards the floor and your back against the wall.
  • Hold this position for 30-60 seconds.

5. Step-Up

  • Step up onto a sturdy chair or bench using one leg at a time.
  • Engage your core to keep your body straight.
  • Alternate the leg you first step up with.
  • Do 20 repetitions and gradually increase per week.

CORE

6. Plank

  • Lie face down with forearms on the floor and hands clasped next to your ears.
  • Lift your body off the floor extending the legs behind the body and pushing your heels back as you stand on your toes.
  • Squeeze your shoulder blades and engage your core to keep your body in a straight line. (Make sure that your tummy and butt are tuck and your hips don’t rise toward the ceiling.)
  • Keep your elbows under your shoulders for stability with hands pointing forwards.
  • Hold this position for 30-60 seconds.

7. Mountain Climber

  • Start in your push-up position.
  • Bend your right knee towards your chest and keep your left leg straight.
  • Quickly jump and switch from one leg to the other.
  • Keep your hands on the ground and tighten your core. (The upper body should be intact and only the lower body should be moving.)
  • Do this as fast as you can for 30-60 seconds.

8. Side Plank

  • Lie on one side then lift the upper part of your body putting your elbows straight under your shoulder.
  • Lift your hips up from the ground and engage your core to maintain a straight body line.
  • Keep your elbow straight under your shoulder and squeeze your shoulders together.
  • Keep your feet stacked on top of each other.
  • Hold this position for 30-60 seconds.
  • Repeat the same steps on the other side.

9. Reverse Crunch

  • Lie down on the floor with your legs fully extended putting your arms on the side of your body with palms facing down. (Your arms should be in that steady position during the whole exercise.)
  • Move your legs up in such a way that the thighs are perpendicular to the floor and the feet are together and parallel to the floor.
  • Move your legs closer to your chest and get your hips off the floor. (Your knees should be touching your chest.)
  • Do 30 repetitions of this and gradually increase per week.

FULL BODY

10. Burpees

  • Squat low with your hands pressed on the floor. (The hands should be positioned on the side of your body but slightly in front of your feet.)
  • Kick the feet back to go to a push-up position.
  • Do one push-up.
  • Immediately go back to squatting position setting the feet on the floor.
  • Jump as high as you can before squatting and going back to push-up position.
  • Do 20-30 repetitions of this and gradually increase per week.

Hot Articles