We all have been in that situation where we wanted to join a gym, but then it never happened? Haven’t we? It’s not like we do not realize the importance of working out to stay healthy and fit, we all do. But, then this one-word “gym” gets the better of us, unfortunately. If you still want to stay fit, we can help you commit to live a better lifestyle without stepping a foot inside the gym.
Introduction
Bodyweight exercises can be done anytime and anywhere. The best part about it is they need no equipment. Therefore, we choose 10 best exercises that can be done by most of the people. These exercises involve multi-joint movements, making it perfect for the total body fitness. So, choose either one exercise each from the major groups or do them all in a circuit with 3 sets of 8-10 repetitions.
Cardio
Burpee
This is a high-intensity full body workout which simply builds endurance and strength. Along with that, it also burns a lot of calories with a variety of movements involved. So, begin with getting into a squat position with your hands in-front of the feet. Kick your feet back keeping your arms stretched, into a push-up position. Jump your feet back towards the hand and leap into the air with your hands above you.
Jump Ropes
Apart from the obvious benefits like coordination, agility, quickness and endurance, it improves mental alertness & spatial awareness which indirectly improves your reading skills. So, to begin, resize your rope by standing on the middle of the rope and pulling the handles up. Rotate the rope using your wrists, not the arms. Jump on both your heels high enough to let the rope pass through.
Lower Body Workout
Lying Glutes Bridge
This is the exercise you need to master, if you want just one exercise to give you a strong and flexible back. Along with that, it is also the perfect exercise to get a rounded rear. So, lie down on your back with knees bent and hands by your side. Slowly lift your hips pushing your heels and keep the back straight. Hold the position for 30-60 seconds.
Squats
This exercise can be done anytime and anywhere. They are excellent for training core muscles and the lower body. Therefore, stand with your feet aligned with respect to your shoulder width. Look straight forward with toes pointed outside. Slowly lower your body as far as you can, but parallel to the floor. Pause for a second and then lift back up in a controlled manner. Doing this regularly can improve posture, blood circulation, and digestion.
Ab Workout
Plank
Plank is the best exercise for a toned and flat stomach because it works all the muscles in your core. The muscles that it strengthens provide everyday support for the whole body, it also significantly reduces back pain and improves posture. So, start this exercise with getting into a press up position by resting your weight on your bent forearms. Hold this position for 30-60 seconds while keeping your body in a straight line.
Superman
Without the help of expensive gym equipment your lower back can be strengthened and your glutes toned with the help of this exercise. So, lie down on your stomach with your arms and legs extended. Lift the alternative ones together to make a U shape and then hold the position for 2-5 seconds. Repeat it with the other alternative legs and arms. Do keep one the best body wipes handy, as you might need them after doing this exercise.
Upper Body Workout
Push Up
The standard push-up can activate almost all the muscles in the body and yield far more toned muscles. But, you can always try the simple versions of it to begin with as some people find it a bit hard. Place your extended arms under your shoulders and your knees of the floor with feet crossed behind. Lower your chest, until it almost touches the floor. Press your upper body back for a brief pause and then begin to lower your body again.
Chair Dip
The chair dip is the only piece of equipment that you will need to do this exercise. It is one of the most effective body weight exercise which works efficiently on the triceps. These muscles are located at the back of your upper arm. Therefore, grab the edge of the chair, with your feet together. Lower your body down, make90-degreeree angle with the elbow and then push your self up, straightening your arm.
Conclusion
If these exercises are performed on a regular basis, you will not ever need to go to a gym. These exercises have been highly effective and tested with time. Be it your living room, a park or your office, they won’t disappoint you. All you need to do is take out a little time from your daily routine to stay fit and healthy.
Author Bio:
Evie Dawson is a fitness coach and health writer based in Boston, MA. Her passion is to encourage others to rediscover their lifestyle and get inspired for organic living.