Great Exercises Without Gym Equipment

Gym equipment is very expensive, especially if you want to exercise at home, and going to a gym is also costly when you consider membership dues and the gasoline you use traveling to and from the gym. Working out at home, without gym equipment, is more cost effective and just as beneficial, especially if you just want to build strength and tone your muscles. You can perform a variety of exercises from home or almost anywhere, using only your body weight, to work all your major muscle groups.

Step 1

Sit upright on your knees on a padded floor. Lean forward and place your hands on the ground about shoulder-width apart or slightly wider. Bend your arms and move your elbows away from your body to lower your torso. Touch your nose to the ground and then extend your arms back to the starting position. Do 10 or more reps.

Step 2

Begin in the same position as the first exercise. Place your elbows on the ground directly below your shoulders. Lift your knees off the ground and balance on your elbows and toes, keeping your upper body and legs aligned horizontally. Bend your left knee, moving your heel toward the back of your thigh as far as possible, and then replace your foot on the ground. Repeat with your right leg. Perform five reps with each leg.

Step 3

Move to your left side with your legs extended and stacked on top of each other. Position your left elbow below your shoulder with your forearm extended in front of your body. Press into the ground through your elbow and left foot to lift your body. Repeatedly lift your right leg, creating a gap between your legs, and lower it back down. Perform six to 12 reps and then switch sides.

Step 4

Sit on your bottom with your knees bent and feet flat on the floor. Lean back and place your palms on the floor below your shoulders with your fingers directed away from your back. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Extend your left leg, place your foot back on the ground, extend your right leg, place it back on the ground, and continue alternating legs for five reps each.

Step 5

Stand upright with your feet about 6 inches apart. Step forward a comfortable distance with your left foot and then squat down, keeping your back straight, until your right knee nearly touches the ground. Step back to the starting position. Then step sideways with your left foot and squat down until your left thigh is parallel to the ground. Step back and start the process over with your right leg. Alternate legs for five to 10 total reps.