No gym? No problem!
Not everyone can manage or afford to got a gym. Instead of having to drag yourself outside or to a specific location, there are plenty of exercises you can do in the comfort of your home. The best part is, you don’t have to worry about anyone watching you, and your body still gets all the health benefits!
1. Squats
Squats are great at-home exercises. They don’t require you to have any extra equipment to do them. If you wanted to, though, you could hold light weights as you do them for some added difficulty.
2. Crunches
This is a great exercise for the abs. Crunches target your abdominal muscles without the need for any machines or weights. Try not to pull on your neck as you do them, though, to prevent strains.
3. Jumping Jacks
A classic full-body warm-up exercise. Jumping up while spreading your arms above your head and your legs wide, and then returning to the starting position is a great way to get the whole body involved. You can do them before, during, or after your workout session.
4. Standing Toe Touches
Standing toe touches are a great way to improve flexibility. They focus on your hamstrings and lower back. Even if you can’t reach far, doing them consistently improves your range of motion.
5. Push-ups
A great way to strengthen your chest, shoulders, core, and triceps. Using your own body weight is a great way of not needing any extra equipment. If you are just starting out and these are giving you a hard time, start by doing them on your knees first.
6. Leg Raises
Leg raises are very helpful in building up your lower abdomen. They improve your core strength immensely. Start by lying down on the floor, lift your legs off the floor, and then lower them without touching the floor.
7. Chair Dips
These are a great way of focusing your triceps and shoulder muscles. Using a chair to lower yourself down and pull back up is a very simple task. Just make sure to use a sturdy chair.
8. Russian Twists
Another great core-strengthening exercise. The Russian twist is a fairly challenging exercise to do if you are just starting out. Try doing shorter sets until you build up the core strength.
9. Lunges
An extremely easy and functional exercise. Lunges focus on the hamstrings, quads, and glutes. You can add a level of difficulty by holding a big bottle filled with water, or even throwing on a backpack full of something heavy.
10. Planks
Planks are a pretty simple one. They strengthen your core, abs, and back muscles. Just hold a push-up position for anywhere between thirty seconds to a minute.
11. Rope Skipping
Skipping rope is a great cardio workout. It’s a great way to boost your heart rate and activate muscles across the whole body. Even if you don’t have a rope, mimicking the motion of having one and skipping does the same job.
12. Running In Place
A very easy cardio exercise that requires absolutely no equipment. It is exactly what it sounds like. Start running in place, and remember to keep your balance.
13. Calf Raises
Calf raises are a great and pretty simple exercise. You can either sit or stand while doing them. If you are standing, just rise onto your toes and slowly lower back down. If you are sitting down, make sure to lean a bit of your body weight on your legs and then to your toes.
14. Wall Push-ups
Similar to regular push-ups, a wall push-up is a beginner-friendly alternative. All you need is a wall that is sturdy, and make sure your hands aren’t slippery. It’s a great way for someone to get started, even if they’ve never done any workout before.
15. Standing Hip Circles
A great way to stretch and improve flexibility. Standing hip circles don’t require you to do any stretching, preparing, or using equipment. They are one of the better ways of warming up and maintaining joint health.
16. Side Leg Lifts
This simple exercise strengthens the outer thigh and glute areas. Simply lie on your side, lift and lower one leg in repetition. It might feel hard at first, but it gets pretty easy fairly fast.
17. Standing Side Crunches
Side crunches can be done both lying down and standing up. The advantage of standing ones is that while getting the benefits of a side crunch, you are also working on your balance. Make sure you alternate sides for an even workout.
18. Bicep Curls
Many people think that you need weights at home for curls to be effective. That is not necessarily true, as using a water bottle, resistance bands, or even a reusable bag are great at-home options. If you are just starting out, you can even use a small water bottle to begin with.
19. Glute Bridges
Glute bridges strengthen the core, hamstrings, and of course, the glutes. Lie on your back while still having your feet touch the ground in a bent position, and lift your hips up until your body forms a straight line. This exercise helps improve your posture as well.
20. Side Shuffles
This exercise is quick and fun to do. Stay in a squatted position while moving side to side. It’s a pretty simple cardio and leg exercise that you can do at home with no equipment needed.
KEEP ON READING
20 Diseases Doctors Still Can't Explain
