Top 12 Home Exercises to Stay Fit Without Equipment

Introduction

Fitness industry has evolved greatly in the recent past and people have spent a lot of money to get exercise centers, gyms and workout programs all over. I know it is sweet to have so many resources for being fit and healthy, but it can be very confusing at the same time. Also, those without mone or sufficient time don’t get the opportunity to attend a gym or buy the necessary equipment. But do not worry – here are many effective exercises that you can perform at home without any equipment.

In this article, allow me to share with you the 12 no-gear home exercises that you can try. These exercises are intended to incorporate different muscles and also to enhance overall standard of fitness. So, get a glass of water, clear area on the living room if not bedroom, and it is time to start!

1. Push-ups

It is a basic strength exercise that aims at the chest, shoulder, triceps and the tummy muscles. The first thing to do is, assume the pushup posture – your hands are slightly more than shoulder’s width apart. Reduce your body weight by folding your elbows and then return back to the original position. If this is too hard then you can begin doing them against a wall or with your knees on the floor.

2. Squats

There are other forms of exercise that makes the bottom part of the body, namely thighs, hips, glutes less heavy; one of them is squats. Stand with your legs approximately a shoulder’s width apart and your toes on the balls of the feet directed to the sides. Finally, descend slowly by leaning at the hip and knees, maintain the upper portion of the body straight. Do the desired amount of repetitions with a press to the starting position.

3. Lunges

Another important lower body workout is the lunges, which work your thighs, hips and butts. A lunge involves standing with the feet apart, with a distance equivalent to the width of one shoulder, then advancing the right leg in front of the left while bending the right knee at a 90 degrees angle. Push concerning to the initial position and do the same exercise with the other leg. Walking lunge also allows you to go forward and in this case both legs can be used continuously.

4. Planks

Planks are great for your core muscles, and also for your shoulders, glutes and lower back. Begin in a ‘up-position like, but lie flat instead of resting your palms, place your forearms on the ground. Sit on your buttocks and try as much as you can to keep an erect spine while extending from your head to the toes. If you are progressing further in the plank, there are side planks and plank with holds on one leg.

5. Mountain Climbers

A mountain climber is an intensified exercise with hints of a plank exercise, crunch exercise, and running. Start in a plank position then you’ll move one leg so that it is in a position that seems as if it is moving up a mountain on your chest. Start to alternate fast between the legs and adding more rotations with the arms and core muscles, for extra effect. This exercise ‘cises also help to increase the rate of your heart, thus giving it a cardio advantage.

6. Burpees

Burpees are an explosive exercise targeting a variety of major muscles; ideal for creating strength and cardiovascular adaptations. The starting position of the exercise should be you standing and then bend your legs and bring your hands down to touch the floor. When you got these legs straight back, do a push-up and then jump your feet back to your hands. End exercise by getting up and clapping both hands above your head. More Aw, once again that would be for the required number of times.

7. Jumping Jacks

Sketching is of high value in that it can be done still and involves the use of both the upper and lower extremities while performing jumping jacks is an aerobic exercise that increases the overall heart rate. Stand in a position with your feet joined and your hands by your sides. While doing so, make sure that your feet are both widened to shoulder width and your arms raised above your head. Return to the granted position and exercise again. Its can be done for a time interval or for any given number of replications.

8. High Knees

High knees are a running exercise, which enhances the leg muscles, the abdominal area, and your heart. Circle your body and with your feet placed shoulder width apart start jumping while pulling the knees towards the chest. Legs up off of the ground as in you are jogging in the air. Execute high knees for a given period of time or for a given amount of time.

9. Glute Bridges

One other great movement one can do inside the gym or at home is glute bridges leading to glutes, back muscles and core muscles. Sit on your bottom with your back straight and your legs crossed, your feet touching the ground. Using your glutes tighten and shift your hips from the floor using your heels. Bend your hips back to starting position and then slowly begin to do the desired amount of movements.

10. Russian Twists

Russian twists is one of the best exercises that are useful for building abdominals and the muscles that surround it. It is best to sit cross legged or on the ground where your both feet touch the ground flat. Relax by tilting back slightly but try to keep your spine as straight as possible, put your palms together in front of your chest. Rotate your trunk from left to right then to the right then left, in a rhythmical motion you have set until the set number of times is completed. Increasing the challenge used in the exercise can be done through a weight or medicine ball.

11. Bicycle Crunches

The bicycle crunches belong to the form of hard core exercises that aim at strengthening the muscles in the abs and the obliques. Breaking that down, the beginning position is to be laying back flat on your back with your hands behind your head, then your legs on the floor straight. Bend your legs and pull them up towards your chest and then try to hold your right elbow with your left hand and left elbow with your right hand. Bicycle crunches must be done for at least a certain piece of time or up to a certain count.

12. Wall Sits

Sits against the wall are the type of exercise that tends to involve the lower limbs primarily the quads, but also the glutes and hamstrings. Imagine standing leaning your back right against the wall and then sliding down to the floor and assuming a squatted position. While this is held, your knees should be lined up with your ankles, and maintained as long as possible. When you are able to stay in the position longer, attempt to hold the wall sit for a longer amount of time or add in some breathing exercises in to the activities you are doing.

Conclusion

These are the top 12 home exercises you can try in order to keep fit, all made possible without the need for any equipment. The utilization of these exercises within you daily regimen can assist with building your strength, flexibility as well as boost your cardiovascular stamina levels. always begin with light workouts and build up gradually, in other words do not force yourself when working out. That is why with dedication and the regularity they will contribute significantly towards the achievement of the fitness goals without going to the gym.