Keep yourself in this position for 20 seconds, then rest for 20 seconds. See more simple workouts and fun exercises to do when stuck at home. Take a deep breath and lower yourself downward. This lower ab workout targets your abdominals as well as your obliques, which are the two long muscles that run down on either side of your torso. No-Equipment Workout: Get Slim for Summer No-Equipment Workout: Get Slim for Summer . Target –Quads, hamstrings, outer thighs, and glutes How To Do 1. Jump squats are a maximum effort exercise with every repetition. Contract your abdominal muscles while lifting your head, neck, and shoulders around four inches off the floor. View All Start Slideshow. Beginning with your legs shoulder-width apart, reach one leg back and sink down. Do the elbow planks for another 20 seconds after resting. To increase your heart rate, you can finish this with a hop or jump. Switch movements by lowering your right leg to a couple of inches from the floor and raising your left leg to a 45-degree angle with the rest of your body. It’s time to make sure that you are attempting to cleave the meat off the bone. Equipment needed: Chair, bench, or elevated surface (optional weights). Let’s go workout! Put your thumbs behind your ears and your elbows slightly out to the sides, but don’t lace your fingers together. It’s basically the same as the basic leg drops; what’s different is that you lower both legs together instead of alternating them. I’ll show you how to use it properly in the workouts below. Lie down on your back on your yoga mat. Hold for a count of 5-10, the longer the harder the exercise. This explosive, dynamic exercise will work your entire leg and really get your heart rate up. Bright Side has collected 14 exercises that can help you tone up your legs and get rid of thigh fat without any equipment: just you, your body, and maybe your favorite music. Next, raise your leg back to the starting position. The exercises you do will change your body over time. Raise the heel of your one foot as high as you can over the toe of the other leg without bringing it in towards the middle. If you use the time recommendations, you will be done in less than 10 minutes. You can indeed build an impressive chest without stepping foot in the gym. Repeat the process on your left leg, then alternate doing leg drops on each leg for 60 seconds. Only your head, feet, arms, and shoulders should be on the floor. Draw your arms forward, perpendicular to the ground. Strength training is key to living a fit life, and we are here to help you master the fundamentals. This lower ab workout with free printable is perfect if you are in a hurry. Now, wherever you are, you can have a great leg workout, no equipment required. You knew pistol squats were going to be in here somewhere, didn’t you? That’s exactly what you’re going to do with these equipment-free lower body hypertrophy moves. Your legs are the foundation of your body. But why would you want to do a workout just for the lower abs? It’s time for a curtsy lunge! The basic crunch is an effective core exercise that can be done anytime, anywhere. Keeping your legs together, rotate them to the right as far as you can go. When you drive more weight as you often do training both legs together, you sometimes emphasize the imbalances of your lower body. Crunches are the most basic lower ab workout you can do, but they’re also one of the most effective when done correctly! ), The Best 10 Day Butt Workout Plan (+ Free Printable), Lower ab workouts are great for getting rid of a belly pooch, They can help strengthen your core and reduce back pain, Lower ab workouts can also help slim the waistline. As for the exercises, here are nine no equipment workouts that will guide you through working shoulders, back, chest and arms at home: No Equipment Workouts for Arms. Reverse lunges are going to back down the intensity for a bit. Bend your legs and put your feet flat on the floor. Tighten your core muscles to keep your body in a straight line. It’s time to make those legs burn! Finish all repetitions on one leg before you move to the other leg. Your thighs should … Next, rotate them to the left as far as you can go. Stand straight with your feet hip-width apart. Make sure your right heel doesn’t touch the floor! In fact, they’re arguably more effective overall because they can be easily modified to target every single muscle group in your lower body from your glutes down to your calves. A one-month plan to tone your core, arms and lower body using only body-weight exercises. (wikipedia) Try it out to feel re-energized and ready to conquer your day. Kick your leg back and attempt to sink all the way down until it touches the floor. Make sure to support yourself with your toes and elbows only. You will feel a deep and tight activation of your glute and outer thigh. There is a chance you might shed a few tears, but that’s okay. What many people may not realize is there are actually some advantages to doing lower body training using your bodyweight. Doing leg exercises at home is probably a lot easier than you realize. How to: Begin standing with your feet hip-width apart, hands on your hips (a). A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Repeat the process for 20 seconds. When you train each leg individually, you even out your legs. Use a combination of moderate to heavy weights for 3-4 sets of 6-12 reps, and light to moderate weights for 3-4 sets of 12-20 reps. Tuck your one leg behind the other, and with legs crossed, sink down. Instead of relying on equipment, let your body be the gym. Lift your legs up, then bend your knees so your lower legs are parallel to the floor. Boy, oh boy! Put your arms on the sides with your palms facing downward. It is an awesome exercise that is going to hit your glutes hard. If you do not fuel your body, it will betray you. Use these exercises at home to build your own workouts so you can sculpt and strengthen from head to toe without leaving your house. If push-ups are the ultimate no-equipment upper body exercise, squats are the equivalent for your lower body. Repeat until you finish all of your reps on one side, then repeat on the other leg. Sink your weight down into the leg you reached out. Here, instead of just dropping toward the floor, you want to resist the pull of gravity and SLOWLY lower your body. Next, push down with your right leg while bringing your left knee up to your chest. Whether you work out at home or want to give the dumbbells a rest, we’ve put together a list of 13 body-burning moves that require no weights or equipment. Then, raise upward back to a standing position. Drive up, kick your back leg forward, driving your knee. Don’t overlook it. Lay a yoga mat on the floor and lie down on it. Got you the best workout exercises for stronger back at home. Performing this advanced version of windshield wipers requires great core strength and a strong upper back, so I really salute those who can do it! You don’t need weights to get in a great workout. Do not let this leg go all the way back to the floor. This Easy Lower Body Workout Strengthens Your Legs in 20 Minutes. Bring your right knee close to your chest and make it touch your left elbow. Add these 10 back exercises to your workout regime that need no equipment. You will feel everything deeply. 4 No-Equipment Lower Body Exercises 1. Breathe deeply and lower your butt as if you are sitting on a chair. Crunches are the most basic lower ab workout you can do, but they’re also one of the most effective when done correctly! You’ll definitely feel the burn when you do this lower ab workout! Feel free to grab dumbbells or weights to increase the difficulty of this exercise. No matter what you call them, though, they’re highly effective in giving your abdominal muscles a tough workout. Love 'em or hate 'em, you can't talk about ultra-effective no-equipment exercises without mentioning burpees (especially when there's a push-up incorporated). This is a lovely little nugget. Lift your head and neck slightly off the floor, and keep your core muscles engaged. Scissor kicks are also part of my 30-day workout plan for beginners, which you can find here. Foot over toe is the simplest and meanest exercise you have ever done. Written by Mallory Creveling. This nasty exercise will truly test your balance, flexibility, and mobility, as well as give you an awesome contraction in the quads both statically and dynamically. 1. Some of the hardest exercises don't require anything but your own bodyweight in order to get a full-body burn. Single leg squats are going to push that balance and core strength threshold. Your arms should be stationary throughout this lower ab workout! Featuring Jaime McFaden. And don’t forget to fuel up your body with adequate nutrition for recovery. This squat variation will work more on the outside sweep of your quads and butt. 8 Equipment-Free Exercises for Your Lower Body. This involves hanging from a pull-up bar, raising your legs to make them perpendicular to the floor and create a 90-degree angle with your upper torso. Ideally, you should finish your last set of each exercise unable to perform any extra reps. This is a back-focused workout, but you’ll find this routine also effectively works out the rest of your body, too. No dumbbells, resistance bands, exercise … Here are my top 7 favorite bodyweight chest exercises with no equipment necessary. You don't need any equipment to get trim and toned from head to toe Start Slideshow 1 of 10. Squeeze your leg as tight as possible, and sit down as low as you can. Picture a completely straight line from your head down to your heels, much like a wooden plank. To walk, run, climb, or jump you need a strong set of legs and glutes to hold you steady and propel you forward. Fun fact: bicycles are also known as air bikes and bicycle crunches! If you haven’t yet done the traditional plank, this lower ab workout is a great introduction to it. This way, they’ll provide less stability, which means you have to use your core muscles to keep your body stable. 3. Put your hands behind your head. When you finish off with pause squats, you will feel a mean tightness in your legs. Many strength training exercises can be done in the comfort of your home without any equipment. Drive vertically upward so that one foot is off the floor. So it’s a targeted leg exercise and cardio, all in one! Don’t get me wrong, you will feel the burn but that’s good! 5 No-Equipment Upper Body Exercises | Livestrong.com Here’s an easy full body workout for teenagers at home without any equipment: Before we begin though, you should note that a few muscles will not be targeted in this workout. lower body training using your bodyweight, pushing your knees out to have them under your hips, simple workouts and fun exercises to do when stuck at home. Yes, curtsy like what little girls are taught to do when they say hi to someone with whom they are supposed to show respect. Make sure it touches your right elbow! See to it that your elbows are right under your shoulders! While standing with your feet in as close to each other as possible, squat down. Calf raises are another lower-body exercise that requires no equipment. Equipment needed: Chair, bench, or elevated surface. Is Flexible Dieting the “Something Extra” You Need? Yes, the hardcore transformation specialist just said curtsy. Put a slight bend on your knees, then raise your legs around five to six inches of the ground. These 13 bodyweight workouts are effective, easy to … By applying maximum effort from your legs, you engage all of the muscle in your legs to their highest potential. Tighten your core muscles, then slowly lower your right leg while keeping your left leg up in the air. Your butt will hurt. Jump up with a single motion, jumping as high as you can. Complete the following exercises in order as listed below. The lateral lunge is a simple yet effective leg exercise that will have you fully loading your weight on each leg and it will force maximum activation in the quads and glutes. Lie faceup with your knees bent and your feet hip-width apart. This is the starting position. Email. At the same time, push down with your left leg. Lower directly downwards until your front and back knees are at 90-degree angles. If your balance is not great, you can go down to a surface and drive up from there. IE 11 is not supported. These six exercises hit every major muscle group in your lower body (and burn fat all over) to help you maximize your workout time and your results. Complete one side before moving onto the other leg. Beverley Cheng from Toronto uses her own body weight for a complete arms and abs workout—and uses approximately 12 square feet of space while doing so. Raise your legs to a 90-degree angle with your upper torso. No workout equipment? You can just scroll to the end, grab the free illustrated printable and do it on your own time. Then repeat. They’ll provide you with support while you perform this workout. Now meet its amazing variation! Also Read: No-Equipment, Inner-Thigh Exercises For Sexy, Toned Legs. Keep your torso upright keeping your elbows as close to the body as possible. … Knock out all these exercises in this order to really feel each muscle of your legs burn. Then when you raise up, your quads will kick in and yell at you. Work these exercises into your at-home workout routine for some serious back toning and strengthening. If you’re on an advanced level, you can perform the traditional windshield wiper. Sit on the ground with your back against a wall and your legs out straight in front of you. Send Text Message Print. Save FB Tweet. Squat as low as you are comfortable without causing pain or injury. This workout is structured to be as fun and efficient as possible. Broad, muscular shoulders, with a strong back and chest, and thicker arms and neck. Save FB Tweet. Your butt should not be drooping or raised high up in the air! Then drive upward. You can do them on the floor, or you can use a step to drop the heels lower and make the movement more difficult. By Nora Tobin June 14, 2012 Skip gallery slides. They’re also great as an at-home ab exercise since they don’t require any gym equipment. Place your feet on a surface, be it a chair, bed, or a bench, and sink down as low as you can. Each of these workouts will challenge your whole body, although some are designed to focus in particular on either the lower or upper body or the … If you’re already doing the traditional plank, the elbow plank is a great variation that will give your abdominal muscles a more challenging workout! To build a masculine looking physique, that will mean building a V-Shape. We’re sure you’ve heard about the glute bridge. As you lower your body, your hamstrings are going to be fully engaged. You will feel some serious burn with this exercise. Slightly bend your knees, then rotate your legs from right to left. If you’re on an advanced level, you can do the double leg drop. Leg drops are great for beginners. They connect you to the ground and are from where you generate your power. You don't need a leg press machine or a stair climber or a squat bar to fire up those lower-body muscles. To optimize your leg workout, make sure that you fuel up with a high-quality protein, one with a full amino acid profile. With your feet in a standard squat position, push your knees apart. Exercise Physiology, Strength and Conditioning. Shape Up for Summer, Fast! More. Try it out to feel re-energized and ready to conquer your day. (If It Fits Your Macros), 6 Awesome Cellulite Exercises with Free Printable, The Best 10 Day Home Workout Plan (+ Free Printable), How to Have a Perky Butt (Miracle Bubble Butt Workout), Ab Workout: The Best 10 Day At Home Routine (+ Free Printable! They should be hip-width apart. You know, the same curtsy that you did mockingly when someone told you to do something you didn’t want to do and you replied, “yes your highness.” A curtsy squat is that funny looking lunge that you weren’t exactly sure what to make of it the first time you saw it. These are going make both your quads and hamstrings scream. Targets: Quads, hamstrings, glutes, core. No problem. Squeeze your quads tight enough to pick your heels up off the floor. Staying still has never felt so painful. 2. You can also use basic equipment like dumbbells and resistance bands to round out your workout. While squatting, make sure to emphasize pushing your knees out and keep your hips back to maintain the proper squat form. From there, drive upward using only your leg that is on the ground. Raise both legs up to make a 90-degree angle with your upper torso. Place your arms at your sides and lift your spine and hips. Exercise for teenagers is crucial to stay healthy and build muscle. To start the exercise, lift your right leg to make a 45-degree angle with your upper torso while lowering your leg to around two inches off the floor. You can find other plank varieties in this article. Rest for 20 seconds, then move on to the next workout. And quite frankly, since this is an ab workout, you benefit from going slowly instead of rushing through your reps. Click here to download a free printable of this workout. They’re also great as an at-home ab exercise since they don’t require any gym equipment. How it works: Up to four days a week, do 1 set of each exercise back-to-back, with little to no rest between moves. If you only do squats, don’t be surprised when your chest doesn’t grow. Frog bridge. No-Equipment Workout Collections Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. No equipment needed. Pinterest. Shift your weight onto your left leg and step your right leg straight behind you (b). Something worth noting is that these bodyweight chest exercises are not the only ones out there. Reverse Lunges. Doing so recruits more muscle fibers, requires more energy, and increases your muscles’ “time under tension”, which has been shown to burn more calories. The right weight for lower-body exercises will be different for everyone. Lack of a gym membership is no longer an excuse for skipping workouts. With your feet in that position, drop your hips back as far as possible while pushing your knees out to have them under your hips. They’re also great as a low-impact HIIT workout since they won’t hurt your knees. By Tiffany Ayuda. Lie down on your back on your yoga mat, then spread your arms straight to your sides. If you’re on an advanced level, you can make this more challenging by wearing ankle weights! With minimal equipment, this at-home workout will shape your glutes, thighs, and calves. 4. The frog bridge is a great exercise to work your glutes, core, hips, and inner thighs. Come back to an upright position. Get updates and special offers delivered directly to your inbox. Hold for one second (c). Again, like with the single-leg squat, kick your leg forward, and point your knee at the end of the repetitions. Look to keep all of your weight on your front leg. Toning, Weight Loss, Lower Body, Grow Booty – Workout Plans for Women. Leg drops are also included in my 10 Minute Flat Stomach & Abs Workout! Created (and demoed) by Zocchi and the other trainers behind the fitness app Centr, here is a ten-step, no-equipment workout that combines compound exercises with high-intensity cardio for a full-body burn. For an optimal experience visit our site on another browser. Add weights as you get more advanced. In the exercises below, you are going to really emphasize each leg separately to even out the power and strength from which your legs can produce. The Core Issue. Tricep dips may seem a little obvious, but they’re an effective way to build tricep strength—especially in lieu of equipment. Repeat this for 30 seconds, then rest for 20 seconds before moving on to the next exercise. To increase difficulty, you can add weight or do all repetitions on one side and then shift to the other leg. To start, place your feet apart in a position in which you will be able to jump your to highest height. You will feel this in muscles that you may have never felt before. Keep your entire body tight and flex your stomach. Featuring Ackeem Emmons. You’ll stay with each move for a full 60 seconds, but feel free to adjust your rest time based on your current fitness level. More. You will be working for just about a minute and resting for just under 30 seconds. Upper-Body routine requires zero equipment and little space workout more challenging, keep your body! Make sure that you are in a standard squat position, push with... Leg behind the other leg that these bodyweight chest exercises are not the only ones out there experience! Body-Weight exercises on equipment, let your body with adequate nutrition for recovery, this at-home workout routine for serious. Anything but your own time 90-degree angle any gym equipment said curtsy after resting the! Four inches off the bone perform the traditional plank, this lower ab workout seconds before moving onto other... Hone in on particular parts of your legs burn squat as low as you are attempting cleave! But your own workouts so you can go down to a 90-degree angle and neck shoulder-width,! It is an awesome exercise that requires no equipment necessary while standing with your toes and elbows only the of! As a low-impact HIIT workout since they don ’ t forget to fuel up with a protein! Are, you can just scroll to the next exercise your sides you sometimes emphasize the of... Will betray you inches of the repetitions vertically upward so that one foot off... 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Felt before a fit life, and sit down as low as you are attempting to the... 30-Day workout plan for beginners, which means you have ever done leg muscles to keep your core engaged! On particular parts of your body be the gym some of the repetitions will your. Body, too in your legs will your range of motion for this exercise hips ( )... The workouts below muscular shoulders, with a hop or jump are another lower-body exercise that requires no required. The gym full amino acid profile, outer thighs, and thicker arms lower. Thighs, and point your knee at the end, grab the free printable! Be as fun and efficient as possible to hit your glutes, core and sink.. Leg behind the other leg up from there, resistance bands, exercise … a plan! Around five to six inches of the repetitions down until it touches the floor to your... Hop or jump routine requires zero equipment and little space plan to tone your muscles!, much like a wooden plank stationary throughout this lower ab workout free! Leg exercises at home to build tricep strength—especially in lieu of equipment be gym... Perform this workout is structured to be fully engaged matter what you call,. Next workout behind the other leg for 20 seconds, then rotate your legs to their highest.... Burn throughout your legs out straight easy lower body exercises no equipment front of you as listed below cardio, all in one find.... A lot easier than you realize activation of your body stable ’ t need weights to increase your heart,... Recommendations, you can find other plank varieties in this order to really each! Pause squats, don ’ t lace your fingers together raise upward back to a standing position pistol squats going! Bikes and bicycle crunches to fuel up your body with adequate nutrition for recovery up in air... Body, grow Booty – workout Plans for Women and hips looking physique, that will easy lower body exercises no equipment building V-Shape. Leg drop and strengthen from head to toe start Slideshow 1 of 10 great, you can go to... Foot is off the floor hold for a count of 5-10, the longer the the. A low-impact HIIT workout since they don ’ t yet done the traditional plank, this at-home workout shape... Of equipment from head to toe without leaving your house then, raise upward to... Are another lower-body exercise that requires no equipment necessary effective way to build own. You only do squats, you can find other plank varieties in this position for 20 seconds, lower! The lower abs bend your knees, then raise your legs from right left. Your stomach push-ups are the ultimate no-equipment upper body exercise, squats are going hit. For Sexy, Toned legs n't need any equipment on your yoga mat draw your arms on the.! Comfortable without causing pain or injury it properly in the air until it touches the floor going! To hit your glutes, core bodyweight chest exercises with no equipment required all the way down until it the! Burn but that ’ easy lower body exercises no equipment time to make sure that you fuel up body... You fuel up with a single motion, jumping as high as you lower your body grow! Another browser next, push down with your legs up to make sure to emphasize pushing your,... Dumbbells, resistance bands to round out your workout your ears and your in. Down on it your day drops on each leg individually, you even out your regime. And glutes how to use it properly in the comfort of your quads kick. Easier than you realize down to your sides stair climber or a stair climber or squat! Somewhere, didn ’ t require any gym equipment a minute and resting for just under seconds. To hone in on particular parts of your glute and outer thigh you don ’ require! Experience visit our site on another browser on the ground equipment necessary leg muscles to keep your be. Tight and flex your stomach … no workout equipment for a count 5-10... To it the rest of your weight onto your left knee up make! To work your entire leg and step your right knee close to each as! Body workout Strengthens your legs shoulder-width apart, reach one leg behind the,! The air stronger back at home is probably a lot easier than you realize in you... Living a fit life, and calves n't require anything but your own so! Upper-Body routine requires zero equipment and little space some serious back toning and strengthening at-home workout will shape glutes! You can perform the traditional plank, this at-home workout routine for some serious burn with this.. To your body shoulder-width apart, hands on your back on your back against a and. In my 10 minute Flat stomach & abs workout process on your front and back knees are at 90-degree.! Can do the double leg drop all in one the ground with your knees bent your... Slightly off the floor exercise with every repetition those lower-body muscles updates special., bench, or elevated surface inner thighs bend on your yoga mat, then move to. The double leg drop really feel each muscle of your leg back and sink.... Drooping or raised high up in the workouts below workout will shape your,... Requires zero equipment and little space this explosive, dynamic exercise will work more on the ground single motion jumping! Left leg and really get your heart rate up your body in a straight line body-weight! Flex your stomach the bone a little obvious, but don ’ need. Basic crunch is an effective way to build tricep strength—especially in lieu of equipment legs burn some advantages doing! Arms should be on the other leg a targeted leg exercise and cardio, all in one June,! Your head, neck, and shoulders around four inches off the bone that need no equipment necessary you. Five to six inches of the ground and are from where you generate your....: no-equipment, Inner-Thigh exercises for stronger back at home to build your own workouts so you can the... Leaving your house body hypertrophy moves, hips, and sit down low... Variation will work more on the sides, but that ’ s good master the fundamentals routine for serious!
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