10 Exercises Without Weights
Since exercise is so important, you need to find exercises that are effective. Do not be fooled by advertisements or sales men! You do not need a gym membership to melt away unwanted fat. In fact, you do not even need bulky equipment. These 10 exercises can be performed in the comfort of your own home for free. Now you have no more excuses! The only thing you need to perform these exercises is a pair of sneakers and yourself.
10 Easy Exercises
- Push ups Step 1: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward or slightly inward and knees under your hips. Engage the abdominal's and pull the shoulder blades down your back. Step 2: Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominal's/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you. Step 3: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or rib cage to sag or your hips to hike upward. Engage your butt and thigh muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body or be allowed to flare outwards slightly. Step 4: Press upward through your arms, straightening the elbows. Keep the torso rigid and head aligned with your spine. Imagine pushing the floor away from you. Do not allow your low back to sag or your hips to hike upward.
- Crunches Step 1: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18") away from your seat. Step 2: Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine. Step 3: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Step 4: Gently inhale and lower your torso back toward the mat slowly and with control. Keep your feet, tailbone and low back in contact with the mat.
- Plank Crawl Step 1: Begin this move in a push-up position with your hands directly under your shoulders. Step 2: Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Step 3: Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level. We recommend doing 15 to 20 crawls.
- Standing Calf Raises Step 1:Stand 6 -12" away from a wall with your feet hip-width apart and toes facing forward. Place your hands on the wall, shoulder height. Step 2: Exhale. Slowly rise up Step 3: Inhale and slowly lower your heels back to the floor.
- Squats Step 1: Stand tall with your feet shoulder-width apart and lower your hips (almost like you're sitting in a chair). Step 2: Bend your knees; your thighs will be parallel with the floor. Ensure your knees don't go beyond your toes and keep your chest up and look straight ahead. Step 3: Stand back up to start position and repeat.
- Skaters/Leaps Step 1: Get into a semi-squat position and leap sideways to land on your right foot. Step 2: Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.
- Walking Lunge Step 1: Stand with feet shoulder-width apart and place your arms to the side. Step 2: Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step 3: Step up to balance on your right foot and switch feet.
- Bridge Step 1: Lay on your back with your arms by your sides. Step 2: Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Step 3: Hold for three seconds and lower your hips slowly back to the floor and repeat.
- Superman Back Extension Step 1: Lie on your stomach and reach your arms forward (like you're flying). Step 2: Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.
- Side Plank Hip Drops Step 1: Begin by lying on your right side with your right elbow directly lined under your shoulder. Step 2: Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Step 3: Hold for three seconds and slowly lower your right hip onto the floor and repeat.