Exercises that use no equipment can aid you in getting into shape regardless of your budget. These exercises rely on resistance from your body weight and can be performed almost anywhere, whether you are in your home or traveling for business. Even if you also perform exercises that use equipment, these exercises can add some variety to your normal routine.
Wall Squat Thrusts
Face a wall and lean into it, placing the palms of your hands onto the wall. Place your feet about three feet away from the wall and spread them to shoulder width. Slowly lift your right knee up toward your chest. Hold for a moment and lower your knee until it comes just above the floor. Move back into the starting position and perform the movement with your left knee. As you are lifting your knees, your weight should be supported by the ball of your rear foot. Start with a steady motion and get faster as you go along. Continue for 60 seconds.
Tiptoe Squats
Stand and spread your feet wider than your hips. Slowly move into a squatting position and place the palms of your hands on the floor in front of you. Raise yourself onto your tiptoes and fingertips. Raise your hips into the air as though you are trying to reach the ceiling with your buttocks, straightening your knees out as much as possible. Move back into the squatting position and repeat. Once you raise onto your tiptoes, do not lower yourself down until you are done with this exercise. Perform 10 tiptoe squats. If you need to do a modified version of the exercise, place your hands on an elevated surface like a bed or chair.
Push-Up Crawl
Lie down in a plank position, supporting your body weight with your hands and toes. Position your hands outside of your shoulders and slowly lower your body until your chest is just above the floor. Raise your left knee and bring it outside of your right elbow. Come back to the lowered position before pushing yourself back up. Repeat as you alternate legs. Perform three sets of 12 push-up crawls.
Hip Raise
Lie on your back with your feet flat and your knees bent. Stretch your arms out at your sides so that they make a 45-degree angle and face your palms toward the ceiling. Contract your tummy and your glutes as you lift your hips off the floor, forming a straight line from your knees to your shoulders. Hold for five seconds and lower back to the start position. Do 10 raises.
References
- "Harvey Walden's No Excuses Fitness Workout"; Harvey Walden; 2007
- "Escape Your Shape: How to Work Out Smarter, Not Harder"; Edward Jackowski; 2001
- "Anytime, Anywhere Exercise Book: 300 Quick and Easy Exercises You Can Do Whenever You Want"; Joan Price; 2003
Member Comments