If you’re the type that does not have time to hit the gym in order to workout, then here’s great news for you: You don’t need a need a gym to get a great body. Here are 20 exercises that will sculpt your body and give you a toned shape by hitting every muscle in your body without the use of any machine. So just don’t sit there after reading this, get these exercises started.
Squats happen to be one of the most natural and best exercises. It mainly targets the lower part of the body including the glutes, quads, and hamstrings.
I really admire push-ups. When done effectively, your upper body begins to shoot out tremendous results. It works on everything – chest, arms, back and your abs! When doing this exercise ensure that your shoulders match with your wrists and tuck your elbows towards your side. Try getting your chest and hips as close to the floor as possible without contacting it.
3. LYING HIP RAISES
This exercise is also known as the bridge. It will help solidify your glutes and hamstrings, while also working on your back, inner thighs, and abdominal. Just for fun try a different move, lift your hips with your feet flat on the floor and slowly extend one leg up towards the sky.
Start with your feet together and arms resting at ease by your sides. Step forward with your right foot and lower your body in anticipation of your front knee being at 90 degrees and your back knee not touching the floor. Then, to finish the exercise, push off your front right foot while bending your left leg. Keep your right foot off of the floor and balance with your right thigh corresponding to the floor.
In order to get your core defined, do the plank exercise. It will also work on the arms if you’re struggling to get it in a straight position. Also make sure that your elbows and shoulders are aligned and keep your hips and shoulders at the same height.
6. CRAB WALK
This exercise aims at strengthening your core, glutes, and triceps, as well as putting your coordination to the test. Ensure that you keep your hips off the floor for the length of the exercise.
7. SINGLE-LEG SQUATS
This exercise is highly recommended for your hamstring, quads, glutes and core, it also puts your balance to the test. Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, and then return to the start. Do all reps, and then switch legs and repeat.
8. SPINAL BALANCE
Position yourself like a table with both your knees and hands on the floor; make sure that your head and neck are a natural extension of the spine. Spread your right arm out directly in front of your shoulder. Slowly extend your left leg back behind you with your palm facing in, and your heel lifted and leg in position with your hips. Return to the starting straight position and repeat on the other side.
9. BICYCLE CRUNCHES
This type of crunch heats up the core because they require deep abdominal steadiness and rotation. They are said to activate more muscle fibers in obliques and rectus abdominus than a normal crunch.
10. DOUBLE LEG LIFTS
This exercise aids in building a stronger back and making sure that you are less prone to injury. Maintain a low back that pressing into the ground throughout the exercise and lower your legs as close to the floor as possible without allowing them to touch. To make this exercise easier, bend your knees. Or for more of a challenge, keep your legs straight.
11. SIDE LUNGES
This type of lunge is a great extra to any conditioning plan because it challenges your muscle fibers, ligaments, and tendons in a different pattern of movement. To make this tougher, add a side leg lift to the equation and feel your core kick in, too.
Burpees combine strength and cardio into one exercise, making it really great. As a complex exercise, it works on your entire body, both the upper and lower part with a strong focus on the core.
13. SQUAT JUMPS
Though simple, the squat jump is a way to test your tone and strengthen your entire lower body- glutes, hamstrings and quads. It also works the core and will help you jump higher and improve your strength.
The sit-up is one of the toughest exercises you will ever come across, as it requires abdominal strength to get all the way up without the help of the leg and arm. Try a crunch variation if you can’t do a standard sit-up.
15. JUMPING JACKS
A jumping jack is one of the best plyometric workouts out there and it is a tremendous cardiovascular tool. If you are considering a way to increase your speed, this is the exercise for you.
16. MOUNTAIN CLIMBERS
One of the best exercises that concentrates on the core. It combines the toughness of a plank, deep core maintenance, and interchanging knee drives towards your chest. The interchanging knee drive also tends to elevate your heart rate which is the ideal way to flatten your abs and burn excess calories.
17. TUCK JUMPS
The tuck jump is an exceptionally effective and enjoyable exercise that will assist you in reinforcing your whole body and your heart. It is also a great way to develop your speed, power and increase your ability to jump higher.
18. FROG JUMP
This exercise engages a component of muscle in the lower body, speeds up your heart rate, and defines the muscles in your lower body. Start in an athletic squat position and swing your arms back behind your hips. Push off of your heels and jump forward, land, and immediately sink back down into a squat position and jump again.
19. PLIE SQUATS
For this lower-body blaster, start with your feet wider than shoulder-width apart with your toes pointed outward. Lower down into a squat until your thighs are corresponding to the floor. Push back up to a standing position.
20. BUTT KICKS
Start standing with your feet hip-width apart then start jogging in place. The difference here is that you’ll be bringing your heels behind you to tap your butt (or get as close to it as you can). This drill stretches your quadriceps as well as giving you a quick cardio boost.