If you are a fitness fan, but sadly don’t have access to a gym or a trainer, then you have hit the right page. Because I will be taking you through a couple of body weight exercises that will fulfil your fitness goals in the same spirit and more than that of a gym.
Body weight exercises means doing exercise without equipment or doing workout without equipment. You can call it workout without weights, no equipment workout, workout plans without weights, best workout without weights, etc. It is all one and the same thing.
[ Also Read: Easy Exercises for Butt: Time to Tone Your Butt ]
So what are exercises without equipment? They are simple moves like squats, push-ups, lunges to complex ones like single leg squat, pull-ups and burpees and plyo-jumps.
There are a couple of exercises such as pull-ups and dips that may need some equipment but largely all body weight exercises need no external support. This is the most convenient type of strength training to get back in shape. Plus it helps boost your metabolism, gain muscles, builds your core strength, flexibility and balance. And most likely, you are bound to experience improvement in your health and fitness. Sounds great, doesn’t it? So let’s begin the task of knowing more about workout without weights.
Stay in a standing position while keeping your legs straight. Now bend forward at the waist and get your palms to touch the floor.
Now it’s time to walk your hands forward as far as you can.
Walk your feet forward now in order to meet and catch up with your hands. Remember to keep your palms on the floor. Repeat this 5-6 times.
2. Side Lunge
In this body weight exercise, first of all stand with your feet shoulder width apart. Put your hands on your waist and tighten your abs.
Now take a big side step with one leg which should be ideally 2-3 feet. Shift your body weight on the leg you stepped out with. This would slightly bend your knee and extend the other leg fully. Do around 10-12 reps of these.
3. Forward Lunge
This workout plan without weights has long been a staple in workouts and it delivers. You need to stand with your feet hip-width apart. Rest your hands on your hips. Now step forward with your right leg and lower your body slowly until your front thigh comes parallel to the floor.
Now get back to the standing position by pushing through your front knee. Repeat this exercise with your left leg. Do 10-12 reps per leg for a total of 2-3 sets.
4. Wall Sit
When there’s a wall, who needs a chair? In order to do this workout without equipment just slide your back down a wall until your thighs are parallel to the ground. See to it that your knees are directly above the ankles and your back is in a straight position. Do this no equipment workout for 60 seconds per set or however long you can do it.
5. Single Leg Deadlift
This workout without equipment is great for improving balance and stability, and equally great for your core, glutes and hamstrings. Begin this exercise while remaining in a standing position. Keeping your back straight, bend forward at the hips, as you lift one leg straight behind you (which should be in line with your spine). Reach your hands towards the ground and then come back to the starting position. Repeat this for about 30 seconds and then switch legs.
6. Marching Bridge
Give your glutes a pull-up along with your hamstrings and lower back with this smart exercise without equipment.
First lie on your back with your knees bent and feet hip-width apart. Now lift your hips to a ‘bridge position’. March your knees towards your chest one at a time, while keeping your back straight. Needless to say, you will enjoy doing the ‘Marching Bridge’.
7. Supergirl/Superman Plank
This workout without weights is a wonderful conclusion to your body exercise.
Start it at the top of the push-up position. Then extend your right arm in front of you and your left leg behind you. Stay at this position for 3 seconds.
Once you have brought your hand and foot back to push-up position, repeat the same steps on the opposite side.
Steal some time from your busy schedule or during weekend holidays and start doing these body weight exercises. Remember slow and steady wins the race, so why not tune your body to utmost fitness? Do drop in a line and tell us which one of these is the best workout without weights for you
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