Posted on October 20 2019
Want to get fit but then going to the gym everyday awakens your inner commitment-phobe? Just kidding, but you have to admit, it’s tough to hit the gym every day with dedication. The good news is that you don’t have to! Yes, that’s right, we’ve got some exercises for you that you can do without the need to hit the gym. The time for excuses to not exercise is over.
Before We Start…
Here are some tips before you start with these exercises:
- Perform all exercises for one minute and then take a break for 30 seconds between every exercise.
- Keep count of the number reps you perform and instead of resting, replace it by jogging in one place. It will keep your body warm and prevent your body from cramping up.
- Try to increase your reps each time you perform the workout or repeat the entire workout.
Let’s start with the basics. Push-ups are a great way to work on your abs, arms, and shoulders all at once.
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms.
- Continue for 1 minute.
- Reverse Lunges
Lunges can work wonders on your thighs and hips. They are easy to perform and effective in working your body.
- Stand with your feet hip-width apart.
- Take a long step back — so your knees make two 90-degree angles at the bottom — and pull yourself back up with your forward leg.
- Start without dumbbells and advance to a dumbbell or barbell.
- Continue for 1 minute.
- Runner’s Crunch
This is an all-out core exercise. It works better than your normal crunches because it works on every part of your core, increasing stability and strength. This exercise will benefit your obliques, lower back, hip flexor muscles, and the much-wanted six-pack abs also known as rectus abdominis.
- Lie flat on your back. Place your hands lightly behind your head and open your elbows out wide to the sides.
- Sit all the way up so your back is off the floor. As you sit up, bring your right knee to your chest and your left elbow to meet it. Keep your left leg extended straight and a few inches off the floor.
- Lower your back and leg back down and repeat on the other side.
Squats are a great exercise because they’re easy to get a hang of and you can always keep trying different progressions and versions of them.
- Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
- Begin by pushing your hips and butt back and bending at the knees.
- Look straight ahead and keep your chest up and back flat.
- Your back should remain in this neutral position throughout the movement.
- Squat down as low as you can and then pop back up to the starting position by driving through your heels.
- Weight should remain on your heels throughout the exercise.
- Hip Bridges
Want a good looking backside and strengthen your legs at the same time? This is the exercise for you. Add this exercise to your routine and you won’t be able to look away from the mirror.
- Lie on the ground with your knees bent and feet flat on the floor.
- Drive through your heels and squeeze your glutes to push your hips up.
- Repeat. Do not use your lower back to pull yourself up.
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