12 Exercises You Can Do Without The Gym

By , On , In Fitness

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machines or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full body

1. Burpees: are one of those exercises that everybody loves to hate, but they offer so many benefits that their popularity is spreading regardless of how hard they may feel when you do them.

Stand straight, then lower into a squat position with your hands on the floor in front of you. Kick your feet back into a push-up position and immediately drop your chest to the floor. Bow your chest up as you return your feet back to the squat position as fast as possible. Jump up into the air as high as you can. 

 

 

 

 

2. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. 

 

 

 

 

3.Knee Tuck Jump: Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest. Land with the knees slightly bent and quickly jump (on it) again!

 

 

 

 

Legs:

4. Lunge Jump:  Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. 

 

 

 

 

5. Step-Up: This may be self-explanatory, but just in case—find a step, chair or bench, and place the right foot on the elevated surface. Step up until the right leg is straight , then return to start. Repeat, aiming for 10-12 reps on each side.

 

 

 

 

6. Dynamic Squat: Start by standing with your feet together. Jump your feet apart and squat down pushing your hips back and keeping your back straight. Get your hips below your knees and touch the ground with your hands. When you jump your feet apart, land softly on the balls of your feet first and then shift the weight onto your heels as you squat down.

 

 

 

 

Chest and Back:

7. Diamond Push-Up: The diamond push up is an pretty advanced form of this classic exercise. It’s commonly used as a warm-up in the Army. Place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest, triceps as well as your abs 

 

 

 

 

8. Superman: Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.

 

 

 

 

9. Dive Bomber Push-up: From a push-up position, raise up those hips and in one swift movement  use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. 

 

 

 

 

Core:

10. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

 

 

 

 

11. V-Ups: Lie faceup on the floor with your legs and arms straight. Hold your arms straight above the top of your head. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position.

 

 

 

 

 

12. Crunch: Lie on your back with the knees bent and feet flat on the floor. With hands behind the head or crossed on your chest, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

 

 

 

 

Dedicated to your health and wellness

Zuzana & Nikki

 

 

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