If you want to do home exercises to tone up, focus on recruiting as much muscle as possible. Not having the comforts of a gym is only a minor setback. You may not have access to dumbbells, barbells and weight plates, but you do have the weight of your body. All you need now is a little creativity.
Push-ups
Push-ups work your upper body and you can do these three different ways to get a maximal amount of muscle recruitment. To do traditional push-ups, lie on your stomach with your hands shoulder-width apart and your toes hip-width apart behind you. In a steady motion, push yourself off the floor, lift your hips and tighten your core to form a straight back. Slowly lower yourself down by bending your elbows and stop when your chest is within a fist-width of the floor. Steadily push back up for 10 to 12 repetitions.
To place more emphasis on your upper chest and shoulders, perform decline push-ups with your toes on a chair. To place more emphasis on your lower chest, perform incline push-ups with your hands on a chair.
Dips
Dips work your triceps and upper chest muscles. Your triceps are located on the back of your upper arms. Stand with your back to a sturdy chair and have another chair placed slightly more than leg-length in front of you. After bending down and placing your hands on the sides of the chair behind you, prop your heels up on the other chair. Your arms should now be extended, your butt should be right in front of the chair and your legs should be straight. Slowly lower yourself down by bending your elbows. Once your upper arms parallel the floor, push back up for 10 to 12 repetitions.
Twisting Prisoner Squats
Prisoner squats work your quads, hamstrings and glutes. By adding in a twist, you can also work your obliques, which are found on the sides of your stomach. Stand with your feet shoulder-width apart and your hands on the sides of your head. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and twist to your right side. In a controlled motion, lower yourself back down and twist to your left side. Continue to alternate back and forth with each squat until you've done six to eight reps to each side.
Leaping Lunges
Leaping lunges work your glutes, quads, hamstrings and cardiovascular system. Stand with your right leg forward and left leg behind you. Slowly lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, leap into the air and quickly switch your leg position. As soon as you land, lower into another lunge, jump in the air and switch your legs back again. Continue to alternate each lead leg for a set of six to eight reps per side.
Bicycle Crunches
Bicycle crunches work your obliques, upper abs and lower abs simultaneously. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, lift your shoulders off the floor so you are looking forward. Steadily move your right elbow and left knee toward each other while extending your right leg. Quickly shift directions and bring your left elbow and right knee toward each other while extending your left leg. Continue to go back and forth 15 to 20 times.
Alternating Supermans
Alternating supermans work your lower back, glutes, hamstrings and shoulders. Lie face-down on the floor with your arms straight in front of you and your legs straight behind you. In a controlled motion, lift your right arm and left leg off the floor as high as possible. After holding for a second, lower your arm and leg and lift your opposite arm and leg. Continue to alternating for 15 to 20 repetitions.
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