10 Anywhere Exercises You Don’t Need Equipment To Do

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  1. Prone Walkout

For the prone walkout, begin on all fours like you did for the bear crawls, with only your hands and toes touching the ground. With your core engaged, slowly walk your hands forward without moving your feet or toes. Now, walk your hands back to where you began without losing balance. Repeat for three sets of six.

  1. Plank

Exercises Plank

Start by getting into a press up position. Bend your elbows and rest your weight ono your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.

  1. Wall Sit

Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for 30 to 60 seconds.

  1. Push-ups

With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up. Make sure to keep the elbows tucked close to the body. Repeat.

  1. Sit-ups

Exercises Sit ups

Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and move the head and shoulders off the mat while utilizing the core. Continue curling up until the upper back is off the mat. Hold briefly, then move the torso back toward the mat slowly. Repeat.

  1. Lunge

Stand with the hands on the hips and feet shoulder-length apart. Step forward with your right leg and slowly lower body until left knee is almost touching the floor. Return to the starting position and repeat on the other side.

  1. Squat

Stand with the feet shoulder-width apart and parallel to each other. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Keep both heels on the floor. Press through the heels to return to a standing position.

  1. Step-Up

Using a step or bench, place the right foot on the elevated surface. Step up until the right leg is straight, then return to start. Repeat. After a set, repeat same procedure except step up with left leg.

  1. Triceps Dip

Exercises Triceps Dip Exercises Triceps Dip

Start in a seated position on a step or a bench. Then sit on the floor with knees slightly bent, and grab the edge of the elevated surface and lift the body as you straighten the arms. Next, bend the arms to a 90-degree angle, and straighten again while the heels push towards the floor. .

  1. Bicycle

Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides as if you were pedaling a bike. Maintain the bike-like movement with your legs for a minute or two.

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