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Aug 07, 2020

The Best No-Equipment Exercises For Every Part of Your Body

In the era of COVID-19, the gym has become a distant memory. However, even though the gym isn’t an option it’s still important to get the body moving. Exercising, at any level of intensity not only keeps your body healthy, but it also benefits your mental health as well. Luckily, working out is not limited to the gym. You can easily benefit from an at-home workout with no equipment at all. Using only your bodyweight is actually an extremely effective type of strength training that can be done every day. If you’re looking for a great bodyweight burn, try these no-equipment exercises to tone and strengthen every part of your body!

Image via @toneitup

To Tone Your Upper Body

Plank up-downs

Starting in a high plank position, place your hands on the mat, shoulder-width apart. Extend your legs out behind you and place your feet shoulder-width apart as well. Be sure to engage your core and glutes in this position. Then, lower one arm so that your forearm rests on the floor, then immediately do the same with the other arm. You will now find yourself in a low plank position. Now, return to a high plank by raising yourself to your hands. This high-to-low plank movement counts as one rep. Repeat 15-25 times.

This is a great exercise for your shoulder muscles. Be sure to keep yourself from swaying side to side as you perform this exercise to also work your core and glute muscles!

Tricep Dip

Sit on the floor with your knees slightly bent and your feet out in front of you. Place your hands on the floor behind you with your fingers facing towards your body. Here, you can rest your heels on the ground and point your toes upward. Straighten your arms and lift your hips to a hover, then bend your arms and lower yourself to the floor. Repeat 10-15 times.

This exercise targets your triceps to tone your back and shoulders. When done smoothly, you’ll work up a great burn in that area. 

For The Legs and Booty

Lateral Lunges

Stand tall with your feet hip width apart. Anchor one foot, and take one big step to the side, bending the knee of the anchored leg as you sink down into a squat. Keep your back straight, chest tall, and push your butt out. Push yourself up back to standing position. You can repeat this exercise multiple times on one leg before switching or switch legs each rep. Shoot for 10-15 reps on each leg. 

This movement targets your quads, glutes, hamstrings, and hip-flexors. Feel free to hold a light weight for added resistance!

Single-leg Bridge

Start by laying down on your back. Bend your knees and place your feet out in front of you shoulder width apart. You can place your hands on the floor next to you with your palms down. Straighten and lift one leg into the air. Press your other heel into the floor and lift your hips, keeping your back straight and in line with your raised leg. Hold for a moment, making sure to really squeeze your glutes then slowly lower. Repeat on the other leg. Try to hit around 12 reps per leg.

This exercise is all about control and stability. This exercise is great for toning your booty and strengthening your hamstrings. 

To Rock Your Core

Plank Jacks

Start in a high plank position; arms straight and palms on the floor shoulder width apart. Engage your glutes and core here! Bend your knees slightly and hop both feet out to the sides bringing you to a wide stance, then quickly hop your feet back into your starting position. This should be a quick movement. Perform this exercise for 20-30 seconds at a time to get a good burn going.

This movement is great for working the core, glutes, and shoulders while getting a little cardio in as well.

Descending Scissor Kicks

Start by lying flat on your back. Place your hands on the floor on either side of you or place them under your butt for added stability. Extend your legs straight out in front of you at a 45 degree angle if possible. From this position, hold your legs up and criss cross them over each other in a scissor-like motion. If you feel your lower back lifting off the ground, raise your legs higher but do not stop the movement! Again, this should be performed for 20-30 seconds.

This exercise really nails your lower abs which can sometimes be difficult to target. This one will definitely work up quite the burn, so just remember to breath and press your back onto the ground!

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