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20 Body-Weight Exercises without Equipment

​Overview

Here’s some fantastic news: you don’t need a gym – or even a single fitness device – to do a good workout. These 20 exercises recommended by Amy Dixon, fitness expert and famous trainer, will allow you to touch all the muscles of your body and reduce fat, using only your weight as resistance. So what are you waiting for? All you need is these exercises and you!


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20- Squat

  1. Start with feet slightly wider than hip-width.
  1. Keeping your back flat, shoulders back and chest outwards, push your hips backward and start sitting on the floor.
  1. Lower until your thighs are parallel to the floor, pausing for a while.
  1. Reverse the movement, push the hips forward and return to the standing position.

One of the best exercises is also one of the most natural (just watch a babysit). This movement causes all the lower body muscles to work, including the quadriceps, glutes and hamstrings. It also provides an extra kick for the trunk, as you need your deep abdominal muscles and back to keep your torso straight and perform this exercise properly.

19- Push-Up

  1. Start on a high board, hands directly under the shoulders, body in a straight line from toes to hips and head.
  1. Bend your elbows at a 45-degree angle to the ribs, lower your chest to the ground.
  1. Lower until your chest almost touches the ground.
  1. As you exhale, extend your arms and return to the high board.

This is one of the best upper body exercises because it does everything work – your chest, back, arms and even your abs! Make sure your shoulders are aligned with your wrists and that your elbows are tucked to the side (don’t spread your elbows too far). Try to bring your chest and hips as close to the ground as possible without touching them.

18- Glute Bridge

  1. Start lying on the floor with your feet flat, your knees in the air.
  1. Arms along the body, stabilizing the body, lift your hips towards the ceiling.
  1. Pause for a moment at the top, squeezing the buttocks.
  1. Reverse the movement and bring the glutes back to the ground.

The gluteal bridge (also known as recumbent hip elevation) will strengthen your glutes and hamstrings, while making your abs, back and the inside of your thighs work. For a fun variation, lift your hips by placing your feet flat on the floor and slowly stretch one leg to the sky.

17- Lunge

  1. Start with your feet together and your arms resting comfortably on the sides.
  1. Move forward with your right foot and lower your body until your front knee is 90 degrees and your back knee almost touches the ground.
  1. Push your right leg back to standing.
  1. Repeat on the opposite leg.

16- Plank

  1. Start on the ground, legs extended, forearms on the ground, balancing the body.
  1. Press your heels to keep your body in a straight line, from heels to hips and head.
  1. Avoid sinking or walking on your hips.

The board has become one of the key exercises to define your trunk. If you have trouble maintaining the right position of your arms, try this exercise on your forearms.

Make certain to align your elbows and shoulders and keep your hips, heels and shoulders at an equivalent height.

15- Crab Walk

  1. Start sitting on the floor with your feet flat on the floor, your hands on the floor behind your body.
  1. Press your feet and hands on the floor, lift your body a few inches from the ground.
  1. Lift your hips, start taking a step and back off.

This exercise targets your triceps, trunk and glutes, while testing your coordination. If you feel discomfort in your wrists, try turning your hands slightly to the side or take breaks to unroll your wrists. Be sure to keep your hips lifted from the floor for the duration of the exercise.

14- Single-Leg Squat

  1. Start standing with your feet hip-width apart.
  1. With your right foot planted in the ground, lift your left leg and sit your hips back.
  1. Keeping your left leg off the ground, descend to the ground, keeping your arms in front of you to keep your balance.
  1. Descend until your right leg forms a 90-degree angle.
  1. Reverse the movement and use your buttocks to get up.

It is one of the best exercises for quadriceps, hamstrings, glutes and trunks, and is one of the most difficult balancing exercises.

13- Bird-Dog

  1. Start on all fours on the floor, making sure your head and neck are a natural extension of the spine.
  1. Extend your right arm in front of you, lying down simultaneously, raising your left leg to hip height.
  1. Using your trunk to keep your balance, pause before lowering your arm and leg.
  2. Repeat with your left arm and right leg.

12- Bicycle Crunch

  1. Start lying on the floor and place your hands behind your head.
  1. Raise your legs at a 45-degree angle, in full extension.
  1. Lift your torso and bring your right knee back to your chest, twisting your left elbow towards the knee.
  1. Keeping the shoulder blades out of the ground, extend the right leg and bring the right knee back to the face, turning the left elbow towards the knee.
  1. Keep alternating, keeping your upper body out of the ground.

The bikes create fire in the core because they require deep abdominal stabilization and rotation. It has also been proven that they activate more muscle fibers in the right muscle of the abdomen and obliques than a standard crunch.

11- Double Leg Lift

  1. Start lying on the floor, placing your hands under your buttocks to support yourself.
  1. Raise your legs to the sky, perpendicular to the ground, keeping your upper body on the ground.
  1. Lower your legs to the ground, keeping your back rooted in the ground.
  1. Lower only as much as possible while keeping your back on the ground.
  1. Raise your legs to the starting position.

This exercise for the lower abdomen can help you strengthen your back and make you less vulnerable to injury. Hold your lower back on the floor all the time and lower your legs as close to the ground as possible without letting them touch each other. To facilitate this exercise, bend your knees. Or for more challenge, keep your legs straight.

Read more: Best 35-minute HIIT workout that’s soft on your knees

10- Side Lunge

  1. Start standing side by side.
  2. Keeping the left foot planted on the ground, take a big step to the right with your right leg.
  3. When landing, bend your right knee at a 90-degree angle and pause.
  4. Use your right leg and buttocks to push on the floor and bring your legs back together.
  5. Repeat the exercise on the opposite leg.

Most people only train on two levels: top and bottom or front to back. That’s what makes side slits so effective – they drive you sideways. This variation in lunges is an excellent complement to any conditioning plan as it tests your muscle fibers, tendons and ligaments in a different pattern of movement. To make this exercise more difficult, add lateral leg lift to the equation and feel your center of gravity activate.

9- Burpee

  1. Start standing, then crouch down and place your hand on the floor in front of you.
  1. Jump or step back on a high board.
  1. Keeping your elbows at a 45-degree angle to the ribs, push upwards, lowering your chest until it is just above the ground.
  1. Get back on a high board and jump or put your feet in your hands.
  1. On this momentum, jump into the air, placing your hands above your head.
  1. When landing, go down and back to a high board to make the move again.

The advantage of burpees is that they combine cardio and strength in a single exercise. A burpee is a complex and complete exercise that makes the upper and lower bodywork at the same time, focusing on the trunk. For an extra cardio punch, add a tuck jump into the mix before the squat.

8- Squat Jump

  1. Start standing together with your feet slightly wider than the width of your hips.
  1. Push your hips backward and lower your body to the ground, keeping your shoulders back and your chest outside.
  1. lower your legs from until a 90-degree angle.
  1. From rock bottom of the squat, plant your heels and jump within the air explosively, raising your arms above your head.

It’s a simple but stimulating thanks to tone and strengthens your entire lower body – quadriceps, hamstrings and glutes. Bonus: it also makes the trunk work and can assist you to jump higher and improve your power.

7- Sit-Up

  1. Start lying on the floor with your feet on the floor, knees in the air.
  1. Hands behind your head, keep your feet and buttocks planted by raising your torso.
  1. Stand up until your elbows reach your knees and go down to the ground.

Sitting properly is a challenge, as it takes a lot of abdominal strength to get up without the help of the arms and legs and without compressing the neck. If you can’t make a standard seating position, try a crunch variant.

6- Jumping Jacks

  1. Start standing with your feet side by side, arms along your body.
  2. Simultaneously jump your legs a few meters apart while sweeping your arms above your head.
  1. On landing, bounce quickly and jump your feet side by side, sweeping your arms down.
  1. Keep jumping your feet together and away, while sweeping your arms at the same time.

Sometimes jumping is frowned upon, but when it comes to increasing bone density, it can be a good thing. Jumping jack is one of the best plyometric (plyo) exercises out there, and it’s a fantastic cardiovascular exercise. If you’re looking for a way to improve your speed, this is the exercise you need.

5- Mountain Climber

  1. Start on a high board, hands under shoulders and body in a straight line from head to heel.
  2. Direct your right knee towards your chest, tapping for a moment on the foot on the ground.
  3. Bounce quickly and extend your right leg back while pushing your left knee forward, tapping briefly on the foot.
  4. Alternate your legs as fast as possible.

The mountaineer’s exercise combines the difficulty of a board, the deep stabilization of the trunk and the alternation of movements from the knee to the chest. Knee movements also increase your heart rate, which is the perfect way to target your abs and burn calories. Maintaining good alignment throughout the exercise is essential and keeping your shoulders and wrists stacked.

4- Tuck Jump

  1. Start with the legs slightly wider than the width of the hips.
  2. With a slight bending of the knees, jump as high as possible, placing your knees in the chest while you are in the air.
  3. Land lightly on your feet and bounce quickly, repeating the movement.

The fallback jump is an extremely powerful and fun exercise that will help you strengthen your whole body, including your heart. It’s also a wonderful way to improve your agility, your power and increase your ability to jump higher.

3- Butt Kicks

  1. Stand with your feet about hip-wide, arms along your body.
  2. Direct your right heel to your buttocks, bringing your left arm in front of you, as if you were running.
  3. Alternate quickly, bringing your left heel to your left buttock, bringing your right arm forward.
  4. Alternate legs and arms as quickly as possible.

This exercise helps stretch your quadriceps while giving you a quick cardio boost.

2- Frog Jump

  1. Stand, legs slightly wider than hip-width, toes pointing slightly outwards.
  2. Pushing your hips backward, descend into a crouching position until your thighs are parallel to the floor.
  3. Tap the ground with your hands.
  4. Squeeze through the heels, explode in one jump.
  5. Land in a squat position and repeat.

This exercise adds an element of power in the lower body that will increase your heart rate for the cardiovascular benefit and will define the lower body muscles.

1- Plie Squat

  1. Stand with your feet much wider than hip-width apart, toes pointed out.
  2. Pushing your knees out and hips back, lower into a squat until your legs form a 90-degree angle.
  3. Pushing through your heels, use your hamstrings and inner thighs to rise back up to standing.

Read more: Best 35-minute HIIT workout that’s soft on your knees

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