Body Shape / Exercise

 

Body Shape / Exercise

What are the best workout without gym equipment... ?

                                        *9.(1).Exercise without GYM equipment:          (Top of Current page)

To get body shape you can start your journey without GYM equipment if you don't have the facility of GYM or equipment's near you. There have so many ways best suits based on your age & how much you can try. You have to work hard in proper way to get the best result.

Workout at Home with Solo Exercise

Is it possible to get in shape without going to the gym? Maybe you can’t afford to be paying membership fees every month or maybe you don’t have time to leave your house after work and need a way to squeeze exercise into your schedule. Whatever the reason, doing exercise at home can be an effective way to help you stay fit and improve your overall health. If you’re feeling stuck with no workout equipment or fitness routine, check out these solo exercises that can be done anywhere in your home. These exercises can help you lose weight, tone up, and live a healthier lifestyle.

 

No Equipment Necessary

If you don’t have equipment for a given exercise, look for alternative ways to replicate it. You can often get a great workout without having to go to a gym and pay those hefty membership fees. Whether you want to tone your upper body or burn off some of that unwanted belly fat, solo exercise is an affordable way to get in shape—and it doesn’t take up much time either!

 

The Solo Exercise Workout

One of my favorite parts about going to group exercise classes is that I have an instructor to guide me on what to do and how much weight/resistance I should use. But, if you’re like me and don’t live near a gym or don’t want to pay for expensive classes (who does?!), then solo exercise will definitely help you sweat and reach your fitness goals. Here are my three favorite ways to workout at home without a gym

 

Low Cost

Workouts without gym equipment can save you time and money if you’re looking to lose weight. A membership to a fitness center may cost $60 per month, but there are plenty of exercises you can do in your own home for free that will burn calories and tone muscle. For example, an hour-long walk burns an average of roughly 500 calories—more than enough for a fat-loss dieter.

 

Choose Your Own Adventure!

You don’t need to spend hours in a gym or thousands of dollars on equipment to stay fit. There are plenty of easy and enjoyable ways to work out without any expensive gear or gym memberships. Just follow these three simple rules: 1) Move every day, 2) Use your own body weight for resistance, and 3) Choose activities you enjoy. Try one of these exercises today! If you find it fun and challenging, continue doing it. If not, choose another option tomorrow!

 

Get Started Today

If you want to exercise without gym equipment or fitness at home, and don’t know where to start, there are three simple pieces of equipment that you’ll need. We are going to focus on using your body weight in conjunction with these tools..

Exercise Without Gym Equipment at Home

 

How do you get in shape without going to the gym? Even if you want to exercise at home, the cost of equipment can be prohibitive. Luckily, you don’t need weight-lifting equipment or fancy machines to get a great workout at home—in fact, all you really need are your own body and gravity. This guide outlines some of the most effective exercises you can do at home, regardless of your fitness level or experience with strength training.

 

9.(1).(1).Home exercises without equipment's_

 

9.(1).(1).(1).Warmup: Exercise or practice especially before going for a broader exercise. Raising body temperature and increasing blood flow to muscles, muscle soreness, lessen risk of injury, to recovery of pre exercise heart rate and blood pressure. Ankle circles, jumping jacks/ rope, leg / knee bends, lateral shuffle, leg swings, lunges, shoulder or arm circles, squats, standing side bends, torso twists, walking or a slow jog, yoga all are the part of warmup.

9.(1).(1).(2).Ab Curl Hollow Hold: To build strength and stabilization in abs and back muscles this is a serious core workout. Transfer weight from your upper to lower body Through total-body movements. Targeting transverse abdominis- rectus abdominis- oblique's- quads- hip flexors- inner thighs- erector spinae muscles.

_bend our knees

_bring them up

_bring your legs up off the floor

_tuck your chin bringing your head above the ground.

It strengthened glutes-hip flexors- abdominal muscles help to keep your spine in proper alignment, avoid stress to vertebrae and discs. It is so hard Because hollow body maintain a flat – neutral- spine.

9.(1).(1).(3).Air Swimming: Swimming is one of those solo exercises that’s perfect for home workouts. It doesn’t require a pool either. Swimming can be done in any body of water. You can swim in a lake, river, or even your own bathtub! Swimming is a great way to tone your muscles and improve cardiovascular health without having to leave your home or resort to expensive gym memberships. Plus, it’s also an excellent activity for children and families to do together! And you can perform Air swimming to get the closest benefit as above. 

9.(1).(1).(4).Arm circles: To start, lie on your back and stretch your arms straight out above you, palms facing upward. Now gently draw circles in midair with both arms while inhaling, and then exhale while drawing them in toward each other. Repeat 10 times. This will open up your chest and help loosen up tight shoulders.

9.(1).(1).(5).Back Lunge and Lift: This move is like a burpee on steroids: It combines a lunge, push-up and a lift. Start by standing in an athletic stance. Squat down until your right knee is bent 90 degrees, then place your hands on the floor about three feet ahead of you. Shift your weight onto that foot as you bring your left leg forward until it’s in line with your body; lower yourself onto both knees as you lean forward to touch your left hand to the floor.

9.(1).(1).(6).Balancing poses: Of course, you can use a yoga mat and any other form of padding (like your own bodyweight) to cushion yourself during poses that require balance. But solo exercise provides a twist on traditional balancing poses by adding an element of free-form movement. To build on those elements, in your fitness at home practice do what Bellucci does: Go for higher-intensity stretches or add a quick jog around your house or backyard—then return to where you started and repeat.

9.(1).(1).(7).Bear crawl: Here’s a solo exercise that will work your entire body and get you sweating. This exercise is best done on a surface with soft grass or sand, or a turf mat. Assume a push-up position, placing your hands just beyond shoulder width apart. Keep your feet together and knees bent at a 90-degree angle (with only your toes touching). While maintaining an upright position, lift one hand off of the ground and take two steps forward while simultaneously lifting one foot off of the ground.

9.(1).(1).(8).Bicycle Crunches: This move is pretty easy to do, so you don’t need any equipment. It also strengthens your abdominal muscles and works on your posture by stretching out your back. Simply get a sturdy chair, place it in front of a wall, and then sit down on it.

9.(1).(1).(9).Boxer: The Boxer is a great workout for anyone looking to increase their cardio workout in addition to improving on upper body strength. This move involves using your hands and arms, getting your heart rate up fast. Start by standing straight, then bend your knees and cross one arm across your body to touch opposite elbow or fist. Repeat on other side of body and continue alternating as fast as you can until a set is completed.

9.(1).(1).(10).Breakdancer: The Breakdancer is a great piece of exercise equipment to use without a gym. You can easily put one together yourself by following some simple steps. Start by laying two broomsticks on their sides and placing two 40-ounce water bottles in between them. Then add two more bottles, making sure they’re facing opposite directions from one another. Now place your foot atop each water bottle and dance! This solo exercise can burn up to 400 calories per session.

9.(1).(1).(11).Broad jumps: Stand in front of a bench or chair, facing away from it. Stand with your feet together and knees bent. Bend down until your hands are resting on top of the bench. Then, quickly jump up over it with your hands still on top. After landing, take two small steps back before jumping again. You can adjust how high you jump by standing farther away from the bench when you begin each exercise.

9.(1).(1).(12).Bulgarian Split Squat: The Bulgarian split squat is an effective way to get some exercise at home with no gym equipment required. It works as a single-leg exercise and also uses your body weight for resistance. You can do it without putting any extra pressure on your knees since there is no actual impact on them, but you will feel that burn from working both of your legs simultaneously and using high reps in order to reach failure by rep number 15 or 20!

9.(1).(1).(13).Burpee With Mountain Climbers: Do two burpees, followed by as many mountain climbers as you can in 30 seconds. Rest for 30 seconds and repeat until you’ve done 20 total reps of each move.

9.(1).(1).(14).Burpee With Push-Up: What Is It? A burpee with push-up is a full body exercise that will target your upper and lower body, as well as increase your cardiovascular system. This exercise is commonly called a burpee with push-up because it combines two different types of exercises into one in order to create a more efficient and effective workout.

9.(1).(1).(15).Burpee: The burpee is a high-intensity exercise that’s excellent for building strength and endurance. You can do it anywhere, but I recommend doing it outside, or on a soft surface (it can be pretty rough on your knees). Here’s how to do a burpee_ Get down on all fours with your hands under your shoulders and knees under your hips. Your body should form a straight line from head to heels. Bend your elbows and lower your body until you’re in pushup position, with arms extended, hands directly under shoulders and feet about hip-width apart. Kick your feet back into a plank position; then lower onto forearms, lowering elbows toward 90 degrees so they're underneath shoulders.

9.(1).(1).(16).Calf raise: Begin with your heels in contact with a wall, toes pointed out at a 10- to 15-degree angle. Hold onto something sturdy for balance if necessary. Push up on your toes and raise up onto your tip-toes (don’t lock them). Lower down to just barely touching your heels. That’s one rep. Start by doing 5 sets of 20 reps, and work up from there as you build strength in your calves.

9.(1).(1).(17).Chair Pose squat: Stand with your feet together and arms at your sides. Inhale, bend forward, and place your hands on a chair in front of you for support. As you exhale, step your left foot back about one leg-length behind you. Press down through both feet to straighten your legs as much as possible. Hold for 30 seconds, release and repeat on other side of body. Repeat three times total to complete one set of Chair Pose Squats.

9.(1).(1).(18).Clock lunge: Stand upright with feet hip-width apart, arms at your sides. Lunge to your right, bending knees and pushing hips back until they’re almost parallel to floor. Slowly stand up again; repeat on other side, then return to start position. Do 30 lunges on each side in total.

9.(1).(1).(19).Cobra: If you want to strengthen your upper body, try cobra pose. Start by lying on your stomach with your arms outstretched in front of you. Slowly lift yourself up so that your upper body is upright and only supported by your forearms and toes. Hold for 30 seconds and then slowly return to starting position. Repeat five times as part of a weekly exercise routine to build strength in key muscle groups like biceps, triceps, deltoids and trapezius.

9.(1).(1).(20).Contralateral limb raise: This simple exercise targets your abdominal muscles, but it also works out your hip flexors, glutes and shoulders. Starting from a lying position on your back, bend one leg so that your foot is on top of your other leg. Lift that straightened knee up as high as you can until you feel a strong contraction in your abdominal muscles. Then lower it to bring it back to its original position next to your other leg. Repeat 8-10 times and then switch sides.

9.(1).(1).(21).Crunch: The crunch is one of those exercises that gets a lot of attention. It’s incredibly effective, targets multiple muscle groups at once, and can be done anywhere—no gym membership required. Unfortunately, crunches are also one of those exercises that just about everyone does wrong . . . whether it’s from doing too many or not doing them properly. In fact, there is an entire branch of physical therapy devoted to correcting injuries stemming from bad crunches!

9.(1).(1).(22).Curtsy Lunge to Reverse Lunge With Hop: Stand upright with feet together. Take a small step to your right with your left foot, extending both arms in front of you for balance. Lower your right knee down until it is bent at 90 degrees, keeping your knee over or behind your toes. Return to standing position and hop on that same leg forward and back five times before switching sides and doing five more reps per side.

9.(1).(1).(23).Curtsy lunge: A fun and engaging exercise, a curtsy lunge can be done at home or while you’re traveling. You’ll need a pair of lightweight dumbbells (approximately 3-5 pounds), an exercise mat, and an optional resistance band. Start by standing with your feet hip-width apart and your hands in front of your chest. Take a big step back with one foot to lower into a lunge, then bend forward at your hips until both knees are bent 90 degrees.

9.(1).(1).(24).Cycling: This is one of my favorite go-to exercises. I don’t need a gym or equipment to make it happen, and I can do it virtually anywhere. Sure, if you live in San Francisco where everyone has a bike and biking everywhere is a commonality, you’re on your way to gym-less workout heaven.

9.(1).(1).(25).Develop Posture: It doesn’t matter if you spend most of your day at a desk, or if you’re more active. Correct posture is key to good health. Here are four ways to keep your back strong without leaving home.

9.(1).(1).(26).Diamond push-up: This may seem simple, but it’s a great exercise that activates your triceps. To do a diamond push-up, start out on all fours, positioning your hands to form a diamond with your index fingers and thumbs touching together. Your back should be straight and core engaged (i.e., don’t arch it!). Lower yourself down toward the floor while inhaling through your nose.

9.(1).(1).(27).Dips: Dip bars are easy to make and can be installed in a doorway or you can use two sturdy chairs. In each case, position your hands shoulder-width apart, grip firmly and lower yourself down until your upper arms are parallel to the floor. Then push back up until your arms are straight but not locked. Do 3 sets of 10 reps for a beginner workout. Aim for 4 sets of 10 as you progress.

9.(1).(1).(28).Dolphin push-up: 1. Kneel on an exercise mat and hold one dumbbell in each hand; keep your feet flat on the floor, chest up, eyes forward, abs tight and back straight. 2. Keeping your elbows tucked in at your sides, lower your body as far as you can without letting your hips sag toward or touch the floor. 3.Lie face down on a bench with your arms extended and holding a pair of dumbbells, palms facing each other. Then, keeping your body in a straight line from head to toe, bend your elbows and lower down until you’re about an inch off the bench—your chest should be about 6 inches from it. Pause for 1 second, then push yourself back up. That’s 1 rep. Repeat 10 times for 3 sets.

9.(1).(1).(29).Double-leg abdominal press:Lie face up on a bench or stable surface with your legs extended and your feet flat on the floor. Place one hand behind your head and extend your other arm out to that side in a T position. Perform a crunch by raising both legs together at hip level until they are aligned with your torso. Slowly lower back down and repeat for 20 to 30 repetitions. Work up to 60 repetitions as you become more comfortable with exercise form.

9.(1).(1).(30).Dynamic prone plank: This is a great exercise to do at home. To perform it, lie face down on your mat with your legs extended straight out behind you and both of your arms extended above your head. The point here is to stabilize your body by extending all limbs, so you must only move one arm at a time. To make things more difficult, try switching arms after a few seconds or raising them halfway before slowly lowering them back down. You can also raise one leg from time to time and switch as well.

9.(1).(1).(31).Flutter kick: Stand with your feet hip-width apart, knees slightly bent. Lift your arms over your head and slowly lean back as if you were about to sit in a chair behind you. Using your abs, keep an upright posture and push back up to starting position.

9.(1).(1).(32).Glute Bridge: To do a glute bridge, lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles, squeeze your glutes, and lift your hips until you're in a bridge position—only, for added challenge, raise one leg about two to four inches off of ground. Be sure to keep both shoulders on ground at all times.

9.(1).(1).(33).Handstand push-up: The best way to start is with a handstand. Start by getting in a headstand against a wall, and kick up into a handstand. You can gradually lower your feet over time until you are doing free-standing handstands. From here, move on to attempting push-ups in a handstand. In order to do these, kick up into a handstand and balance on your hands (keeping your legs straight) while lowering and raising yourself from that position.

9.(1).(1).(34).HIP BRIDGES: Bridges are a great solo work out that you can do at home. To perform a bridge, lie on your back with knees bent and feet flat on floor. Keeping your core tight, lift hips as high as possible using your glutes. Hold for 1-2 seconds then slowly lower hips back to floor. Repeat 15 times for 3 sets of 4 repetitions each day.

9.(1).(1).(35).Inchworm: The inchworm is a great way to strengthen your core muscles, as well as your glutes and hamstrings. (If you don’t have a workout mat or carpet, you can also do these on grass.) Begin in a push-up position with your arms straight and shoulders directly over your hands. With each exhale, walk forward one step and bring one leg up toward your chest. Inhale to return to starting position, then repeat on opposite side. Repeat for 10–15 steps total.

9.(1).(1).(36).Judo push-up: To perform a judo push-up, start in a high plank position, with your arms straight but not locked. Bend at your elbows to lower yourself down until your head nearly touches the floor. Then reverse direction to push back up, keeping your core engaged throughout so you don’t overextend and hurt yourself. Do 10 reps. The judo push-up is also known as an American push-up, named after U.S. soldiers who used it during World War II.

9.(1).(1).(37).Jump squats: Single-leg squats are a fun, simple way to challenge your muscles while getting a great cardio workout. To perform a jump squat, stand on one leg and lift your arms above your head. From there, squat down until you’re just above an imaginary chair (your butt shouldn’t touch it) and then thrust upward as high as you can go. Repeat on other side for 30 seconds. Do two sets of 10 repetitions with at least a 30-second break in between each set.

9.(1).(1).(38).L seat: This exercise strengthens your quadriceps (the front of your thigh) and hip flexors (the muscles that allow you to lift your knees), and improves balance and flexibility. Start by sitting on a mat or carpeted floor with your legs extended in front of you, arms relaxed at sides. Place your hands on either side of one foot; interlace fingers so palms face each other. Slowly bend forward, placing palms flat on floor until shoulders are directly over elbows, then straighten back up to starting position.

9.(1).(1).(39).LATERAL SPLIT SQUATS: Stand at an arm’s length away from a chair or bench. Hold your arms parallel to your sides and extend one leg backward with toes facing down. Keeping your knee behind your toes, lower yourself as if you were going to sit on a chair. Lower until you feel a comfortable stretch in your hamstrings. Then rise back up by pushing through your heels. Perform 6–8 reps on each side for 2 sets on each leg, then rest 30 seconds between each set.

9.(1).(1).(40).Lunge jump: Depending on how athletic you are, there are several exercises you can do without gym equipment. This exercise works out your core and glutes. Starting in a standing position, take a big step forward into a lunge. Then, immediately jump up with both feet together. Step back to starting position and repeat for 10 repetitions three times daily.

9.(1).(1).(41).Lunge to row: You don’t need any gym equipment to get a great workout in. Lunge to row exercises, for example, focus on your lower body but still work upper-body muscles. To do it, stand with your feet slightly wider than hip-width apart and arms extended overhead. In one movement, bend your knees and lower into a lunge until your back knee is touching or nearly touching the floor; then push off from your front foot to return to standing upright.

9.(1).(1).(42).Lunge: One of my favorite exercise to do without gym equipment is a lunge. Lunges can be performed almost anywhere and work multiple muscles groups at once. Lunges are a type of leg exercise, which means that they will help you strengthen your legs and butt, making them more firm and fit. This exercise can also help your posture by stretching out your hip flexors and strengthening your core.

9.(1).(1).(43).Mountain climber: The mountain climber is a great way to exercise at home. No special equipment is required, and you don’t even need a large space in which to move around—you can easily do it right in front of your TV or computer screen. Start by lying face-up on your mat or carpeted floor with both hands positioned behind your head. Your legs should be extended straight out behind you and both feet firmly planted on the ground, shoulder-width apart.

9.(1).(1).(44).Pistol squat: A great exercise to practice without gym equipment is a pistol squat. Stand with your feet slightly wider than shoulder-width apart, then step back with one foot, keeping your other leg extended straight out behind you. You should now be in a single-leg squat position with one foot on and one foot off of each side of a bench or chair. Lower yourself down until your thigh is parallel to the floor, and then rise up again.

9.(1).(1).(45).Plank reach-unders: Lie on your stomach and prop yourself up onto your forearms. Reach your right arm under and over to touch your left toes, then extend it back toward where you started. Next, reach under and over with your left arm to touch your right toes, then extend it back in line with where you started. Continue alternating sides for 30 seconds to complete one set. Perform 2-3 sets total for an effective core workout without any equipment necessary!

9.(1).(1).(46).Plank to push-up: Exercise at home and enjoy your free time. You need a chair and a wall to complete a great workout. By doing so, you can develop your body in an easy way. For example, try starting with plank pose hold for one minute, then do push-ups until you feel tired or dizzy. After that, repeat several times during one day.

9.(1).(1).(47).Plank up-downs: This plank exercise is a fantastic way to increase your endurance for exercising without gym equipment. It tones and builds muscles in your back, shoulders, and arms, as well as works on strength training for other body parts. In order to do plank up-downs, start by getting into push-up position. A few things to note: Make sure that your wrists are directly under your shoulders and that you are completely straight from head to toe; remember to keep your back straight!

9.(1).(1).(48).Plyometric push-up: To do a plyometric push-up, simply drop to a normal push-up position and then use your arms to punch yourself into the air. Perform two sets of 15 reps each. Rest 60 seconds between sets. If that’s too difficult, try regular push-ups instead. If you don’t have access to gym equipment or if you don’t have time for it, these exercises can give you an intense full-body workout in just minutes.

9.(1).(1).(49).Prone walkout: Stand with your feet shoulder-width apart, and rest your hands on a table, chair or bench directly in front of you. Bend at your waist, placing one hand flat on that surface in front of you, keeping your back straight and knees locked. Place your other hand on top of it so that both are palms-down on the surface. Your upper body should resemble an upside-down V shape.

9.(1).(1).(50).Protein to eat more: Most people associate protein with red meat, chicken and fish. However, if you have a busy lifestyle, it can be tough to find time to hit the gym every day. An easy way to sneak more protein into your diet is to eat more beans. Lentils are packed with fiber and loaded with plant-based protein.

9.(1).(1).(51).Pullups: If you want to tone your upper body and build muscles, pullups are one of many excellent exercises you can do without gym equipment. The trick is knowing how to do them properly. Here’s a guide to show you how.

9.(1).(1).(52).Push-ups: If you are at home and don’t have any weights, push-ups are an awesome way to build upper body strength. This exercise is great for your triceps, chest, and shoulders. Start in a plank position with your feet together. Hands should be right under your shoulders. Engage your core as you lower yourself until your elbows bend at a 90 degree angle or as far as they can go without letting your back touch the floor.

9.(1).(1).(53).Quadruped leg lift: Lie on your back with your arms stretched out in front of you, holding a light dumbbell. Lift your right leg and extend it straight up toward the ceiling, keeping it in line with your body. Pause at full extension, then lower it back down. Repeat with your left leg. That’s one rep; do three sets of 15 reps per leg daily to start, adding more as you get stronger.

9.(1).(1).(54).Reverse fly: This reverse fly exercise is a great exercise for strengthening your shoulders, and as an added bonus, you don’t need any gym equipment to do it. If you can't make it to a gym due to time constraints or bad weather, you can still keep your shoulder muscles strong using household items. All you need is something that can hold your weight, like a broomstick or table leg.

9.(1).(1).(55).REVERSE LUNGES: The reverse lunge is one of my favorite exercises because it works so many major muscle groups. To perform a reverse lunge, stand with your feet together and hold a dumbbell in each hand. Take a large step backward with your right leg, bending both knees until your right thigh is parallel to the floor. Return to standing, then repeat on your left side. That’s one rep; do two or three sets of 10-15 reps at a time!

9.(1).(1).(56).Rotational push-up: A rotational push-up is a fantastic exercise for working all of your major muscle groups. It provides an excellent core workout and also strengthens both your upper and lower body. Here’s how to do it: With your feet shoulder-width apart, grab a pair of dumbbells with both hands so that they rest on top of your thighs (palms facing in). Push yourself up into a straight arm plank position; keep everything from your ankles to neck in a straight line as you perform the move.

9.(1).(1).(57).Running: For a great leg workout, run around your block or take a long jog at a nearby park. If you’re new to running, start with sprint intervals to help you get your feet off of terra firma. Run for 30 seconds and then walk for 1 minute for three repetitions. Then try an uphill jog followed by downhill sprints back home. For an even better leg workout, find stairs (elevators and escalators are also fine) and do four sets of 20 climbs on each leg.

9.(1).(1).(58).Shoulder bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips off of floor so that your body forms a straight line from your shoulders to your knees. Hold for 60 seconds, then lower back down. Perform 3 sets each day to build muscle in your abdomen and upper back. Add push-ups as a bonus exercise by dropping to hands and knees while maintaining bridge position and pushing up through arms to straighten torso; elbows should point down towards toes, not out to sides. Do 5 sets of 15 reps per day—2 days on, 1 day off, 2 days on, 1 day off—to see results quickly.

9.(1).(1).(59).Shoulder stabilization series: Lie on your back with your knees bent, feet flat on floor. Lift and cross right ankle over left knee, with right foot positioned to side of body. Extend arms straight up to ceiling. Exhale, press shoulder blades into mat while pressing chest toward hips (A). Inhale, and return to start. Repeat on opposite side (B). Repeat 10 times. Perform series three times total.

9.(1).(1).(60).Side Lunge: A side lunge is a lower-body exercise that targets your quadriceps and glutes. Stand straight with your feet hip-width apart, then take a big step sideways with one foot so that you’re in a long stance. Bend both knees, lowering your hips until they’re bent about 90 degrees, or as far as you can go without bending forward. Pause for a beat or two, then push yourself back to starting position by pushing off with your front foot and bringing it back to center as you straighten up. Repeat with your other leg and continue alternating lunges for 30 seconds to 1 minute without rest before switching sides.

9.(1).(1).(61).Side Lying Inner Thigh: Lie on your side, propped up by pillows. Bend one knee and bring it towards your chest. Then, hold onto that knee with both hands and lift your foot off of the ground. Using just your body weight for resistance, pull down on your bent leg until you feel a stretch in that inner thigh area. Hold for 15 to 30 seconds then switch sides and repeat. Repeat 2-3 times each side before moving on to other exercises.

9.(1).(1).(62).Side Lying Outer Hip: This exercise targets your outer hip and gluteal muscles. Lie on your side with your legs bent and hips stacked. Raise your top leg off of the ground a few inches, keeping it straight. Keeping your core engaged, rotate towards that raised leg and bring it in to tap against your bottom ribs a few times before returning to neutral. Repeat for 10-15 reps then switch sides.

9.(1).(1).(63).Side plank: Many of us spend hours sitting at a desk each day. This doesn’t just hurt our posture, it can also contribute to health issues like heart disease, diabetes and obesity. One easy way to counteract these negative effects is to increase your physical activity during breaks throughout your workday. A great way to do that is by doing side planks while you’re on calls. Simply prop up one arm on your desk and then extend your body so that you’re balancing on one arm and foot (you can keep the other leg bent if it feels more comfortable). Your body should form a straight line from head to foot when you do it correctly, which works most of your abdominal muscles.

9.(1).(1).(64).Single-leg abdominal press: Start with your right leg forward and left knee bent. Brace your core, straighten your right leg, and push through your heel to extend it behind you. Pause, then return to start and repeat without bringing your heel back to touch down. Continue alternating legs for a full set (complete 3 sets of 20 repetitions on each side).

9.(1).(1).(65).Single-leg deadlift: Stand on one leg, lift your other leg straight behind you and hold it there as you extend your arms straight up in front of you. Next, bend your standing knee to lower your hips while keeping both legs straight. Pause when your butt is parallel to the floor or when you start to lose balance (whichever comes first) and then reverse that motion to stand up again. Have a friend hand you weights (you can use bottles of water) and hold them out in front of your body—that way, it's easier to focus on maintaining perfect form and balance instead of worrying about holding onto something for dear life. Do four sets of 10 reps on each leg.

9.(1).(1).(66).Single-Leg Tricep Dip: Like a pushup, a tricep dip targets your chest and triceps but with more intensity than an ordinary pushup. From a standing position, place one hand on top of a sturdy object such as a table or countertop. Bend both knees until you can place your free hand on top of them (for balance), and then lower yourself down to it so that you are hovering just above it. Slowly straighten one knee at a time until your arms and elbows form a 90-degree angle. Squeeze for two seconds, then lower yourself back down again before repeating on both sides. The single-leg variation targets the stabilizing muscles in your legs and is particularly helpful for those who feel wobbly during regular dips.

9.(1).(1).(67).Sit Ups and Crunches: If you want to work your abs, try performing 100 sit ups and 50 crunches every day. Sure, that may sound like a lot of exercise, but keep in mind that it’s just two sets of each exercise—so really you’re only looking at about two minutes of daily exercise for six days a week. The key is to aim for three repetitions per set; build up from there if you can. Start by doing 5-10 reps per day and eventually work your way up to 25-50 reps per day on both exercises. If you can’t do them one after another, do a set of sit ups, rest one minute, then repeat with crunches.

9.(1).(1).(68).Sound Sleep: Achieving a good night’s sleep is vital when it comes to achieving weight loss success. For example, research has found that people who consistently get less than seven hours of sleep per night are more likely to be overweight. However, too much rest isn’t just unhealthy – over-sleeping can cause problems, too. Sleep deprivation increases cravings for carbohydrates and fats while decreasing cravings for protein and complex carbs – meaning overeating is a natural consequence of insufficient sleep! To lose weight safely but quickly, make sure you're getting enough rest - but not too much!

9.(1).(1).(69).Split lunge jumps: This cardio exercise can be done without any equipment. Stand in front of a bench or chair and hold 5- to 8-pound dumbbells in each hand (you can also use water bottles if you don’t have weights). Put your left foot on a bench, keeping your knee directly over your ankle. Lower into a lunge, until your back knee is just above the floor and then push yourself up to standing. Complete all reps on one side before switching to other leg. This move works both your legs and abs, not to mention it’s great for building lower body strength—and lung capacity!

9.(1).(1).(70).Split squats: What you'll need: A chair (or any stable object that's roughly knee-height). How to do it: Stand in front of a chair and place your right foot on top of it. Lower down into a lunge until your left knee is almost touching the floor. Push back up to standing and then repeat with your left leg, keeping an eye on how far your knees travel past your toes as you move. If they tend to swing forward, try placing a pillow or two under them as you bend down and stand up.

9.(1).(1).(71).Sprinter situp: It’s simple, it’s challenging, and it works! Unlike regular situps, sprinter situps engage your core throughout the entire exercise. The key to doing a sprinter situp is to move quickly with high energy and focus on keeping your back straight. Start by standing up tall. Exhale as you use your abdominal muscles to bring your knees into your chest in a crunching motion. Inhale as you slowly exhale out of the exercise, returning to an upright position. Repeat 5-10 times for one set.

9.(1).(1).(72).Squat jumps: This exercise targets your glutes, quads and calves as well as your hamstrings. All you need to do is stand in an athletic position, bend both knees and drop into a squat. Jump up from your squat position so that you’re in midair with your knees bent and arms back. Land in a squat again and repeat for 8-10 repetitions. If it seems too easy to begin with, add some resistance by holding weights while doing them or wearing ankle weights during each jump. It’s important to hold onto something stable while jumping or you could risk injuring yourself on landings.

9.(1).(1).(73).Squat pulses: Lie faceup on your mat and prop yourself up on your elbows. Squeeze your legs together and lift them off of the floor. Extend one leg out to a 45-degree angle, then return it to starting position. Repeat with your other leg, alternating back and forth without letting either foot touch down until you’ve completed 30 pulses with each leg (15 each side).

9.(1).(1).(74).Squat: The squat is an excellent full-body exercise that will give you a great overall leg workout. While it's best to do it with weights, you can also perform a bodyweight squat for a lighter workout (and much less wear and tear on your joints). Stand with your feet shoulder-width apart and toes pointed forward. Slowly lower yourself until your thighs are parallel to the floor. Hold for 2-3 seconds before slowly standing back up to starting position. Start with 3 sets of 10 repetitions and gradually increase in reps as you get stronger.

9.(1).(1).(75).Stair climb with bicep curls: Climbing stairs is a simple exercise that can be done anywhere and with just your body weight. To make it more challenging, you can hold some light weights in your hands as you climb. For an even more intense workout, try adding some pull-ups to each flight of stairs that you climb. As an added bonus, working out while on stairs targets your core muscles – critical for injury prevention – and helps improve both your balance and coordination. Climbing stairs regularly will also help strengthen and tone both leg and arm muscles as well as improve bone density.

9.(1).(1).(76).Standing side hops: Hop up and down sideways on your right foot, then your left. Try to hop as high as you can—try to get higher with each set of hops. Repeat for 20 seconds, then switch sides. If you need more of a challenge, add a weight (like a water bottle or book) in one hand. Repeat for three sets. To make it easier, do regular side hops without holding anything (in either hand). One set is 15-20 seconds. You should be working hard enough that you can't really talk while doing these, but still able to hold a conversation if someone's talking to you in between sets.

9.(1).(1).(77).Step-up: A Step-up is a great exercise to train your glutes and hamstrings while getting your heart rate up and breaking a sweat. To do one, find a step that's roughly knee height (about 18 inches) and stand with your right foot on it. Then, slowly lift your left leg and bring it behind you, until both feet are off of ground. Clasp both hands behind your left thigh. Switch legs in midair and land softly on both feet simultaneously; immediately repeat on opposite side to complete one rep. For an added challenge, raise arms overhead before landing on each side or clasp hands together in front of chest for extra resistance.

9.(1).(1).(78).Stress Levels should be Low: Stress is just part of life, but high levels of stress can make exercising more difficult and cause you to burn fewer calories during your workout. If stress is preventing you from getting to the gym or going for a run around your neighborhood, take a few minutes each day to relax. For example, listen to music, read a book or spend time with friends and family members after work. These simple activities will help you get rid of built-up tension without adding extra time to your day—which means that there’s still time for an exercise session before bedtime.

9.(1).(1).(79).Superman: Stand with your back against a wall and your feet about 6 inches away from it. Slide down until you’re sitting on your heels. Hold for 10 seconds, and then slide back up. Do three sets of 10 reps per day. This is called a Superman because it trains superman’s muscles—your abdominal muscles and lower back (lumbar) muscles. By learning to stabilize yourself in a seated position, you strengthen these two large muscle groups to help protect your spine while picking things up off of the floor or making other movements that strain your lower back.

9.(1).(1).(80).Swimming: If you don’t have access to a gym, swimming is an excellent way to exercise without equipment. Swimming works out every muscle in your body and is one of the most effective forms of low-impact exercise. If you can’t swim for long periods, it doesn’t matter—15 minutes is enough time to get a great workout in! And as long as you can swim, almost anyone can use swimming to lose weight and stay healthy.

9.(1).(1).(81).Cardio: Cardio - While jogging on a treadmill is as close to true cardiovascular training as it gets, you can also get an amazing workout without ever stepping foot into a gym. With no equipment necessary, these exercises will help burn fat and boost your overall health. If you do have access to a treadmill or elliptical machine, try adding some sprints between 30 seconds and 1 minute in length after each bout of cardio below. Be sure to drink plenty of water afterward!

9.(1).(1).(82).Training: Many think they can’t exercise without a gym membership. Yet if you live in a building without an on-site gym, or just don’t want to spend money going to one, you are still able to get fit and stay in shape right in your own home! There are tons of exercises that require no more than what’s around your house. If you feel like getting started today, try out these quick ideas.

9.(1).(1).(83).Tricep dips: This is one of my favorite upper-body exercises and a great way to tone up your triceps. Simply place a bench or chair in front of you, grab it with both hands, and lower yourself down. Make sure to keep your core tight so that you're not arching your back as you go down; that will take all of the focus off of your triceps and place unnecessary stress on your lower back. Once you've reached a 90-degree angle, slowly raise yourself back up and repeat. Do three sets of 15 to 20 reps for two weeks before switching over to one set of 25 to 30 reps for two weeks (that's my personal preference). Your goal is simply toning here—you won't be building muscle!

9.(1).(1).(84).Tuck jump: This is an incredibly effective exercise you can do without any gym equipment. The tuck jump targets your abs and builds explosive power in your legs. Stand with your feet slightly more than shoulder-width apart and about 10 to 12 inches from a wall. Slowly bend your knees, then thrust them forward quickly as you also lean forward into a tuck position, trying to touch your knees to your chest. Then extend back up into a standing position using explosive force to launch yourself upward—but don’t completely straighten out! You should feel tension in both of your legs; don’t allow them to relax during either part of the exercise.

9.(1).(1).(85).Wide Leg Open-Toe Squat: The wide leg squat is a good starting point for anyone looking to get strong. Here’s how you do it: Stand with your feet slightly wider than hip-width apart and lift your arms in front of you as if they were parallel bars. Keeping your knees behind your toes, slowly bend into a squatting position as low as you can go, keeping your back straight and trying not to let your knees cave in. Slowly stand back up to a standing position, being careful not to lock out or overdo it—you want to maintain some flexion in your hips and ankles so that all of those muscles are working together during every rep. Do five sets of 10 squats at first and work up from there!

9.(1).(1).(86).Yoga Poses to Build Strength: Taking a yoga class is a fun way to stay active, but for an even greater challenge try doing these three poses on your own. These simple poses target different parts of your body and can help you build strength from head to toe. Practice these moves slowly, with correct form, and before long you’ll notice stronger muscles in your arms, back and legs. Be sure to consult with a doctor before starting any exercise program. 

 

 

9.(1).(2).Upper Body Exercises_

Plank Ups

Push Ups

Side Plank

Tricep Dips

 

 

9.(1).(3).Lower Body Exercises_

Back Lunge and Lift

Curtsy Lunge

Side Lunge

Squat

 

9.(1).(4).Core Exercises_

Cobra

Dips

Push Ups and Pull Ups

Squats

Superman

 

 

***Please Remember: Eating healthy, balanced diet will take changes to be strong and powerful endlessly.