Do you want to workout regularly, but you live on a limited budget and you don’t have money to spare for gym membership? Have no fear because there are so many body building at home without equipment exercises that you can perform to achieve the toned arms, washboard abs, and chiseled chest that you’ve always wanted without ever leaving the four corners of your home.
Remember bodyweight exercises are the answer to your fitness woes and below are some of the most effective ones that you can try to improve your physique and boost your fitness levels.
1. Plank
As simple as it may seem, it should be noted that the plank is a difficult workout. Even if you won’t or lift any weight, you would need to squeeze your abdominal muscles to hold the perfect position. If done correctly, this can tone your abs, arms, shoulders, and glutes.
To perform:
Get into push-up position, then bend your elbows in a 90 degree angle and rest your body weight all the way to your forearms. Your elbows should be directly aligned to your shoulders and your body (feet to head) should form a straight line. Hold it as long as you can without losing form. Start with 30 seconds and gradually increase it to two minutes. Try to do at least three sets.
2. Push-up
The poster boy of equipment-less home body building, the push up is a total body workout that is great for toning the upper body and building core strength. Take note, of all the bodyweight exercises the you can perform, this one is arguably the most effective. Plus, it’s very accessible and can be done to complement your fitness level.
To perform:
Go on the ground and position your hands firmly on the ground, directly aligned to your shoulders. Prepare your core by tightening your abs and flattening your back, this way, your body is straight and neutral. Begin to lower your body without losing form and keep your eyes on the ground so that you won’t strain your neck. Make sure to practice proper breathing and inhale when going down and exhale when going up. Do 10 to 20 reps or try to do as many as you can without losing form.
3. Plank to push up
This hybrid workout can tone both your chest and your abs!
To perform:
Start by going to a plank position, then place down one hand at a time so that you’d be able to lift your upper body into a push up position. Make sure that your back is straight and your core is engaged. Then go back to the plank position with your forearms on the ground. Repeat and alternate the arm that made the first repetition. Do 10 to 20 reps or try to do as many as you can without losing form.
4. Squat
The squat is another workout that looks easy to perform, but it is actually difficult to execute. If done properly, it can train your thighs, hips, and buttocks.
To perform:
Stand with your feet aligned to your shoulder. Keep your back straight and your abs pulled in tightly. Plant your feet firmly on the ground and slowly lower your body down toward the floor. In the process, your knees should go over your feet, but they should not move past your toes. Slowly raise your body back up with the use of your legs and return to standing position. Do at least eight repetitions and if you’ve mastered it, do as many as you can without losing form.
Summary
There you have it, some of the simplest and most effective body building at home without equipment exercises that you can perform to improve your physique and boost your overall well-being. With these workouts, you don’t have any excuse not to get fit healthy. Remember bodyweight exercises are the answer to your fitness woes.
