Who says you need weights and fancy gym equipment to stay in shape?
Whether you are traveling, don't have enough time to go to the gym or just simply prefer working out from home, we will give you 7 easy exercises you can do from home — no equipment needed!
1. Single leg hip raises:
Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.
Area(s) worked: Glutes and hamstrings.
2. Sit ups:
Lie down on the floor placing your feet either under something that will not move or by
having a partner hold them. Your legs should be bent at the knees.
Then, place your hands behind your head and lock them together by clasping your fingers.
This is the starting position.
Next, elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe
out when performing this part of the exercise.
Once you feel the contraction for a second, lower your upper body back down to the starting
position while inhaling. That’s one rep.
Areas(s) worked: core/abs.
3. Tricep dips:
Position your hands shoulder-width apart on the ground, a secured bench or stable chair.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on
your triceps and off your elbow joints.
Slowly bend your elbows to lower your body toward the floor until your
elbows are at about a 90 degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench
to straighten your elbows, returning to the starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body.
Areas(s) worked: triceps.
4. Push ups:
Start by placing your hands underneath your shoulders. Your legs should extend straight out behind you, so that the balls of your feet are on the ground.
Next, keep your core tight and your butt squeezed as you lower your body down until your chest touches the ground.
To push up, keep your body in a straight line as you push away from the floor and bring your body back up to the starting position.
Areas(s) worked: chest muscles, abs, triceps, and shoulder muscles.
5. Jump lunges:
To begin, start standing tall with your feet staggered, your left foot slightly in front of your right.
Making sure you're not too stiff, keep your stance active with your
knees bent in a slight but not full lunge.
With your core engaged, push off the bottom of both feet into a jump, switching the position of
your feet in midair, landing in a basic lunge with your right leg in front.
Without rest, repeat this movement alternating which leg is in front. And make sure your back
leg is bent directly underneath your body and your front leg is
bent at 90 degrees at the knee and hip.
Areas(s) worked: glutes.
6. Rainbows:
Start on all fours with your knees hips-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach your foot towards the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete one rep.
Areas(s) worked: back body muscles, especially glutes.
7. Plank leg lifts:
Begin in a plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee 90 degrees, bringing your heel towards your butt. With a pointed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.
Areas(s) worked: glutes and lower back.
Be sure to start and end with a stretch to cool down, and always maintain a tight core throughout your workout.
Pick any 3 exercises from above, and do 3 sets of 20-30 reps taking a 30 second break in between each exercise and a 1 minute break between each set.
Happy sweating!