Introduction
Much like everyone asks for time to be saved in this busy world, it is crucial to set some time and take care of our health. One of the most integral parts of a healthy lifestyle is doing regular exercise but you cannot always find an affordable gym or fitness center, and you are not even willing to spend a lot of money on equipment. Fear not! Needless to say, it is even possible to reach excellent results with no equipment at all, in the convenience of your own home. Below are the 12 best no equipment exercises that you can perform at home targeting all fitness personalities.
1. Jumping Jacks
Skipping is an amazing aerobic exercise that warms up the entire muscles of the body and is useful for calorie burning. To do this, you need to stand with your feet apart – in a distance equal the width of your shoulders part –, and keep your arms on the sides of your body. Jump at the same time that your raise both your arms above the head and slightly expand your feet apart. Jump again to come back to the original position. Do 20-3 repetitions as one set, and conduct 3-4 sets in total.
2. Push-Ups
The push-ups are also well known as one of there most basic non-specialized exercise that mostly work on chest, triceps and the shoulder area. Start in a plank pose with your hands placed slightly more than shoulder width apart and the arms stretched out. Bend your body at waist level allowing your chest to be almost touching the floor before pushing back up to the normal position. To vary the intensity, place your feet on a step bench instead of performing this exercise with flat feet. Execute a series of 10-15 to reach one set and ideally, look to achieve 3-4 sets.
3. Squats
Squats and other exercises that target the lower body muscles, especially the thigh and hip muscles and gluteal muscles are great. Start with your feet parallel and a bit more than shoulder-width apart; bend at the knees and hips as if you’re sitting back into a chair. Lift your back straight, do not bend it in the arching or rounding manner during the movement. Slide through your heels so you return back to the initial position. In one set, repeat 12 to 15 times, but you are shooting for about 3 to 4 sets in total.
4. Lunges
Lunges also help to exercise your quadriceps, hamstrings, gluteal muscles, balance and coordination. He would stand straight and stiff with his arms folded over his chest. Dance one step with the forward movement and increase the depth by bending both legs at the knee joint. Your front knee should be in line with the ankle and the back knee should be an inch or so above the ground. Going slow, come back up to the starting position and continue with the other leg. Ideally do 12-15 on one set and total 3-4 sets.
5. Plank
The plank is an isometric movement, which tones up your muscles of your abdominal/oblique region and your lower back along with the hips. Start in a prone position with your arms extended, hand placed slightly wider than shoulder width apart and parallel with each other. Take about 30 to 45 seconds holding it, trying to stick to the correct position and squeezing you abdominal muscles. Take short 30 seconds rests between sets and repeat the exercise 3-4 times.
6. Bicycle Crunches
Bicycle crunches cover the abdominal, the oblique, and the lower back muscles of the body. Lay on your back with your fingers on the back of your head and your arms out to the sides with your palms facing the ceiling. Bend your legs at the knee towards the chest and take your hands behind your head, while keeping your feet flat on the ground, lift your shoulders off the ground and twist your hips so that your right hand reaches for your left knee. Rotate and cross your left elbow with your right knee. Try to do 12-15 for one series and 3-4 series in total.
7. Mountain Climbers
Mountain climbers are an effective full body excise that will get the heart rate up and burn calories. Starting position is plank, your hands must be placed under your shoulders, and your body from head to heels should be straight. Scoot your right knee up towards your chest while performing an alternating heel flick; switch sides – kick your left leg forward and push your right heel back towards the ground. Go on moving up with the opposite legs as though you are performing running in position. Try to do 20-30 for one round and try to make 3-4 rounds.
8. Burpees
Burpees are a vigorous exercise that require the body to move in different angles to workout every muscle for strength and stamina for energy. Start standing straight, then bend your knees then bring your palms to touch the floor in front of you. Drop your feet back into a plank position and then place the feet back on the hands and then leap up with your fists overhead. General strength exercises should be done through 10-15 repetition for one set and one should do 3-4 sets for the general strength exercises.
9. Glute Bridge
Glute bridges are some of the best exercise for your glutes since they also work your lower back and your hamstrings. For this exercise you need to lay on a bench with your back facing the ceiling and your legs bent on the floor with the feet placed on the floor and slightly wider than shoulder width. Get your hips off the floor, focus on your butts during the exercise’s most significant phase. Slowly bend both knees down, slightly bringing the weight back to the ground until you are in the former point of_startup. Complete 12-15 repetitions as one set and do 3-4 sets.
10. Tricep Dips
Tricep dips are an easy but effective movement to hit your triceps as well as your shoulders and chest. This one will require use of chair, bench or step where you ensure that your fingers are pointing forward coupled with your arms being stretched. Move off the edge of the seat, and hold yourself with your arms, bend your legs and bring your buttocks down until your elbows are parallel to the floor. It reaches to the start position. Do 10-15 for one series, and do 3-4 series.
11. Wall Sit
So if you are looking for an exercise that tones your quadriceps, gluts, and hamstring then wall sits are perfect. Choose a strong eg. wall, bend your back towards the wall and with your feet shoulder width apart, as though you are sitting on an imaginary chair, then slowly lower your body to that position. The best thing that you should do is maintain your knee bend to 90 degrees and ensure that your back is straight and your abdominal muscles contracted. Stay in that position for 30-60 seconds and come back up to the standing position. Doing 3-4 sets with 30 seconds rehab time in between them.
12. High Knees
High knees are an easy but effective exercise to help you develop the muscles in your legs and abdomen, balance and coordination. Luckily there are some simple exercises that may help alleviate chronic back pain; Stand with your feet shoulder-width apart and your hands joined in front of the belly button height. Bend your right knee, reaching it to your chest – then immediately switch, bring your left knee toward your chest while your right leg goes back. Go on doing this as if you are jogging in place: continue swapping your legs. For one set, do 20-30 repetitions; For reps, do 3-4 sets.
Conclusion
Altogether, these top 12 home exercises to stay fit without equipment can be of great assistance and give you a good start to exercising at home. As a general note, don’t skip form check, always drink water, and never ignore your signals. If you want to get in the right shape, then consider it essential to make these exercises a part of the workout regime.
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