Great Equipment-Free Exercises
The pendulum is a fantastic exercise to do that trains your hips, your abs, and your oblique muscles too. All you need to do for this exercise is to lie on your back with your arms straight out to the side, and keep your legs straight up in the air with your toes pointed upwards. Just slowly lower your legs to the left as far as you can go without hitting the ground, then repeat this for the right side. Note, don’t spread your legs, always keep them together when you go to either side.
This is a great exercise for you abdominal muscles. Simply lie on the ground face down and then support yourself on your forearms with your elbows at chest level, of course with your toes on the ground. Keep your legs parallel and together when doing this exercise. Try to hold this position for at least 30 seconds, and if you can, repeat it several times.
This exercise is great for your shoulders and of course for your triceps too. For this exercise you only need something like a chair or even a ledge. Simply put your hands behind your back with your palms on the support, also remember to bend your knees, which means that the object should be between knee and waist level. With your back to the support keep all of your weight on your arms and slowly lower yourself down and back up. Repeat this exercise at least 10 times.
This is a very good exercise for your upper back and for your shoulders. Start by standing with your feet shoulder width apart, and bend over so your body is parallel to the ground. Then, extend your right arm forward with the palm of your hand facing down, and extend the left hand backwards with the palm facing up. Repeat this exercise 10 times for each side, and if it gets too easy, then you can try holding dumbbells while you do it.
This workout is great for exercising your hamstrings, glutes and quads. For this exercise, lie on your back and keep your arms on the grounds slightly out from your body. Bend your knees at a 45 degree angle while keeping your feet flat on the ground; also keep your abs flexed when doing this. To do the exercise, simply thrust your pelvis into the air and hold it there for 2 or 3 seconds, and repeat this at least 10 times.
Push-ups are fantastic for your chest, your quadriceps, your upper back, and your shoulders. Just lie on the ground face down, with your hands palm down at chest level then push yourself up with your arms until your arms are straight. If you can’t support all of your body weight with your arms, you can modify your push-ups. Modified push-ups are when you rest on your knees instead of your toes.