Exercising at home with no equipment is an inexpensive way to get in shape. You also do not have to worry about lines for machines or traffic issues. The right plan of attack should include exercises that target as much of your body as possible. Although you do not need equipment, you do need creativity.
Pushups
Pushups require no equipment, and they work the chest, shoulders and arms. Begin by lying on your stomach with your hands slightly wider than shoulder-width apart and feet together behind your body. Steadily push yourself off the floor until your arms are fully extended. Raise your hips to form a straight line from your shoulders to your heels and lower yourself down by bending your elbows. When you do this, keep your abs tight and back straight. Once your chest is right above the floor, push yourself back up and repeat. For a variation, extend one leg in the air behind your body.
Bicycle Kicks
Bicycle kicks work the entire abdominal area as well as the thighs. These are performed from a face-up position on the floor. Start by lifting your legs, bending your knees 90 degrees and placing your hands on the sides of your head. After lifting your shoulders off the floor, steadily alternate moving your opposite elbow and knee toward each other while extending the other leg out straight. Move back and forth in a smooth and steady motion.
Chair Dips
Chair dips work the back of the arms and shoulders. To do these, sit on the edge of a sturdy chair and place your hands on the front of the seat. Slide your butt off the chair and fully extend your arms to suspend your body weight. Your knees should be bent at this point and your feet should be flat on the floor. Slowly lower yourself by bending your elbows, and stop when your upper arms parallel the floor. Steadily push yourself back up and repeat. For a variation, extend a leg in front of your body.
Lunges
Lunges work the major muscles in the lower body, which include the glutes, quadriceps, hamstrings and calves. Begin by standing with your feet together and placing your hands on your hips. Take a long step forward with your right foot and lower yourself by bending your knees. Your goal is to form a 90-degree angle with your front knee without letting your knee go past your toes. While you do this, bend your back knee so it is right above the ground. Stand back up, and step forward with your left leg. Lunge again, and repeat the alternating pattern.
Squat Thrust
Squat thrusts work the upper and lower body and abs at the same time. Start in a standing position with your feet together and arms at your sides. Steadily lower yourself into a deep squat, and place your hands on the floor about shoulder-width apart. Quickly kick your feet behind your body and land in an upright pushup position. Snap your feet back to the starting point, rise back up and repeat. For a more intense variation, perform an actual pushup when you kick your legs backward. You can also leap into the air when you snap your feet back to the starting position.
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