With more people staying at home, staying in shape can be a real challenge. A lot of gyms are closed and unless you already have the equipment, purchasing weights and work-out equipment is a non-starter because almost everywhere is sold out.
But have no fear! With the help of gravity, bodyweight exercises you can do at home can be just as effective as the moves you do with equipment.
Whether you're looking to work your legs, core, arms, or all of the above, here are several equipment-free exercises that are proven to help you get, and stay, in shape!
This one is a classic. Push-ups are one of the most effective bodyweight exercises around because they work your chest, shoulders, triceps and core for a complete muscle-building exercise.
To do: Place your hands on the ground slightly wider than shoulder-width apart. Lower yourself until your chest almost touches the floor. Tense your abs as you lower and raise your body. And, keep your elbows close to your sides to protect your shoulders. Do as many reps as you can while still maintaining good form. Repeat for 3 to 5 sets total, resting for about 1 minute in between each.
Squats are one of the best exercises you can do. Why? Because squats build your leg muscles – quadriceps, hamstrings, and calves and burns calories too.
To do: Stand with your feet shoulder-width apart and put your arms out straight in front of you. Push your hips and butt back while bending at the knees. Look straight ahead and keep your chest up and back flat. Squat down as low as you can and rise back up to the starting position. Repeat as many times as you can without losing your position.
Walking lunges are an excellent way to strengthen your lower muscles. They help to increase your flexibility and loosen up your hips and hamstrings, which can help improve both your posture and balance.
To do: From a standing position with your feet hip-width apart, take a giant step forward with your knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take another step and repeat for three sets of 10 with each leg.
Crunches are ideal for strengthening your core, which includes your lower back muscles and obliques. Keep doing them and over time you just may develop six-pack abs.
To do: Lie on a mat or carpeted surface. Bend your knees so that your feet are flat on the floor and cross your arms in front of chest. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement. Don’t lift your entire back off the floor. Exhale and contract your abs as you go up. Inhale and ease slowly back down until your shoulders are flat on the floor. Do two to three sets of 10 to start.
Yup, a good old simple walk in the park or a run can keep you physically fit if you do it regularly and follow a healthy diet. No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes.
To do: No instructions needed. You’ve got this one down.
There are lots of free workout apps available online that feature equipment-free workouts. For fun, check out Nike Run Club, 7 Minute Workout and Zombies, Run!
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