You can perform a variety of exercises at home without equipment, using only your body weight for resistance. Those exercises strengthen and tone your muscles and help prevent injuries caused by tasks such as lifting, pulling and pushing objects. Additionally, home exercises burn calories to help you lose weight or maintain your current weight.
Isometric Horizontal Adduction
Isometric horizontal adduction primarily strengthens the chest muscles. Stand upright with your arms extended in front of your chest. Contract your chest muscles to press your palms into each other for at least 10 seconds. Repeat as many times as you want.
Elbow Push-Ups
Elbow push-ups exercise the upper back muscles. Lie on your back with your arms extended sideways. Bend your arms to 90 degrees so that your fingers point upward. Press your elbows into the ground to lift your upper back three to six inches and then slowly lower back down. Repeat for your desired number of repetitions.
Bridge
The bridge exercise strengthens the lower back muscles that support your spine. Lie on your back with your knees bent and feet flat on the ground. Raise your hips to form a straight line between your shoulders and knees. Hold for 15 to 30 seconds and then relax.
Isometric Horizontal Abduction
Isometric horizontal abduction builds the shoulder muscles. Start in the same position as isometric horizontal adduction, but turn your hands so your thumbs point downward and cross your left wrist over your right. Press your palms into each other for at least 10 seconds. Repeat the exercise with your right wrist crossed over your left.
Triangle Push-Ups
Triangle push-ups strengthen the triceps muscles on the back of your upper arms. Start on your hands and knees and then walk your hands forward until your back and thighs form a straight line. Move your hands together under your chest and form a triangle shape with your thumbs and index fingers. Slowly bend your elbows to lower your chest to your hands and then powerfully push yourself back up to the starting position.
Bicycle Crunches
Bicycle crunches exercise the abdominal muscles, including the rectus abdominis in front and the oblique muscles on either side. Lie on your back with your hips flexed to 90 degrees and feet elevated. Pace your hands behind your head. Move your legs like you are pedaling a bicycle and simultaneously lift your shoulders and twist to touch your left elbow to your right knee when your right leg is flexed and your right elbow to left knee when your left leg is flexed. Continue for 15 to 30 seconds.
Squats
Squats strengthen the buttocks, hamstrings, lower back and thighs. Stand upright with your feet shoulder-width apart and cross your arms over your chest. Repeatedly lower your hips as if you are sitting down and then extend your hips and knees to stand back up. Keep your spine as straight as possible throughout the movement.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Glute Bridge
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