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You do not necessarily need a gym for working out when you can exercise anywhere. There are lightweight exercises you can try at home that are effective in improving your balance, strength, and flexibility without any use of equipments. From legs, shoulders, chest, and abs, we bring to you these 10 different exercises to do anywhere, which can make you more fit, using your body resistance alone.
1. Warm-up and Flexibility
First of all, warm up, and prepare your body for more challenging exercises:
- Lay flat on your stomach with your forehead resting on the floor and place your hands next to your body.
- Take a deep breath. Place your feet hip-width apart while keeping your hands next to your chest.
- Press all ten toes on the ground.
- Push your hands down and extend your chest forward while keeping your neck straight.
- Hold the pose for five breaths.
- Exhale out while lifting your tailbone upwards.
- Move your hips back and place your toes flat on the ground keeping your head between your upper arms.
- Hold the pose for five breaths.
- Exhale.
- Bend your knees to the ground.
- Repeat the exercise five to ten times daily.
2. Plough
- For this routine, you have to sit up straight on the floor keeping your legs extended in front.
- Exhale out while lifting your tailbone and thighs upwards (or use the strength of your arms to push upwards if you find it difficult).
- Stretch out your arms behind you on the ground.
- Hold the pose for a minute or two.
- To finish, exhale, and gently break out of the pose.
- Repeat this routine five times.
3. Table
- For doing these floor exercises, you have to sit up straight.
- Place your arms behind you and your feet flat on the ground, hips width apart.
- Lift your hips upwards as high as you can.
- Squeeze your glutes and your shoulder blades.
- Hold on for few seconds.
- Repeat five times.
4. Mountain Climbers
- Start in a high-plank position placing your wrists directly under your shoulders and feet hip width-apart.
- Keep abs tight while aligning your back and legs.
- Move your right knee to your chest.
- Touch your toes to the ground below your chest.
- Return to starting point.
- Repeat the same steps using left leg.
- Continue with the other leg at a faster pace.
- You can rest your hands on a table or chair, while keeping the body upright.
- Keep your butt down and alternate moving your knees into your chest.
5. Burpee
- This routine is beneficial for your legs, core, and upper body.
- Stand with your feet hip-width apart, placing arms at your sides.
- Squat down and place both hands flat on the ground in front.
- Take a leap back with both legs into a full high-plank position, while placing your extended arms and elbows slightly bent.
- Skip your feet back to the squat, and press straight to a standing position, while extending your arms.
- That makes one rep.
- Continue this four step move.
- Place your hands on a bench while squatting down.
- Step your legs back one at a time.
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6. Frog Leaps
- This routine implies full body weight exercises.
- Begin by placing your feet wider than hip-width apart and toes pointing forward.
- Descend down into a low squat keeping your arms in front of you until you touch the ground.
- In one swift movement, push your body off the ground using your hands into your legs as you reach your arms overhead.
- As you land, repeat instantly.
- When you squat down, push up and reach your arms forward until you are on tip toes.
7. Squat
- This routine is beneficial for maintaining muscle strength and tone.
- Stand with your feet wider than hip-width apart.
- Hold your arms straight out in front of you, parallel to the ground.
- Place your feet flat on the ground.
- Descend into squat position while positioning your arms forward.
- Push your feet into the ground.
- Move out of the position to stand straight.
- Repeat for 10-20 times.
8. Stork Stance Vs
- Balance on one leg keeping your knees slightly bent and hips slightly flexed.
- Extend your other leg slightly behind you from a 45 degree angle from the ground, parallel to your torso.
- Extend out your arms fully down to the ground with hands wide open and thumbs pointed upwards.
- Lift your arms upwards focusing on squeezing your shoulder blades together for making the movement happen.
- Lift arms as high as you can without stretching your hips or going off-balance.
- Hold the leg position.
- Do the reps while extending the arms.
9. Swan Dive
- This routine is beneficial for strengthening back muscles and for improving your posture.
- Lie face down on a mat with overstretched arms and pointed tows.
- Lift your arms and legs above six inches off the ground.
- Hold one count.
- Rotate your arms out to each side of your body.
- Exhale out while reaching your arms towards the toes and palms facing the body.
- Hold for one count.
- Bring arms back to starting position.
- Relax full body to ground.
- That’s one rep.
- Repeat for 6-8 reps.
10. Caterpillar plank
- This routine is beneficial for your upper body and core.
- Stand with feet shoulder-width apart.
- Bend forward at the waist.
- Place your hands on the ground.
- Slowly move forward to plank position with shoulders placed over wrists.
- Bend elbows for lowering your body towards the ground and push back up.
- Next, bend your left knee.
- Bring it up towards your chest, rotate your waist, and raise your bent left leg out until it is parallel on the ground.
All these fitness exercises can help you achieve the fullest benefits of a single workout. You will be amazed to see how much you can accomplish with these less-time-consuming exercises!
