Getting in shape can be a challenge when you do not have access to a gym. Even though you might not have fancy machines and shiny weights at your disposal, this doesn't mean you can't tone up. You just have to rely on your body for resistance and recruit as much muscle as possible.
Push-ups with Rotation
A conventional push-up works your chest, shoulders and triceps. This exercise is performed by placing your hands on the floor shoulder-width apart, placing your toes hip-width apart behind you and lowering and lifting your chest to and from the floor. A push-up with rotation is a variation that also recruits your obliques and hips. Get into the starting push-up position with your arms fully extended. Slowly lower yourself down, push yourself up and rotate your body to your right. As you do this, lift your left arm straight in the air and hold for a full second. Your body should form a "T" shape at this point. Lower yourself back down, repeat on your other side and continue to alternate.
Chair Dips
Dips work the triceps on the back of the upper arms, and they are performed with two chairs. After placing the chairs face to face and slightly wider apart than the length of your legs, stand in front of one chair with the other in front of you. Bend down and place your hands on the sides of the chair while propping your heels up on the other chair. Slowly lower and raise your body by bending your elbows.
Leg Pull Front
A leg pull front is a Pilates exercise that targets the thighs, back and abs simultaneously. Sit on the floor with your legs straight, hands by your hips and fingers facing forward. Slowly lift your hips off the floor and form a straight line from your shoulders to your heels. Keeping your arms fully extended, lift your right leg as high as possible and hold for three to five seconds. Slowly lower your leg, repeat with your left leg and alternate back and forth.
Lunges and Squats
Squats and lunges work the quads and hamstrings, which are the thigh muscles, and glutes, which are the butt muscles. To do squats, stand with your feet shoulder-width apart and lower and lift your body by bending your knees. Lunges work the same leg muscles as squats, except they are done with your feet in a split stance. Lower yourself down until both knees form 90-degree angles, stand up and repeat.
If you are up for a challenge, perform these exercises in an explosive fashion. With the squat, lower yourself down, then jump in the air as high as possible. Land softly and immediately repeat. With lunges, switch your foot position every time you jump in the air. By doing these variations, you will increase the cardio effect.
Butt Bridges
Lying butt bridges target your glutes, and they are done from a face-up position on the floor. With your arms at your sides, knees bent and feet flat on the floor, push your hips in the air and squeeze your glutes forcefully. Slowly lower and repeat. To increase the challenge, alternate lifting one leg out straight when you push your hips up.
Ab Exercises
The rectus abdominis and obliques are the muscles of your stomach and sides. Non-gym exercises to target these areas include bicycle maneuvers, scissor kicks, reverse crunches, long lever crunches and crunch ups. To do crunch ups, lie on your back with your legs lifted straight in the air and arms parallel to your legs. Steadily lift your shoulders off the floor, reach for your toes and squeeze your abs forcefully. Slowly lower yourself back down and repeat.
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