12 No Equipment Exercise That Can Be Done At Home

No Equipment Exercise That Can Be Done At Home

Exercise is an integral part of any one’s life and it provides innumerable advantages. But, in the current scenario it has become very difficult to continue gym along with the professional commitments. It is a common complain that inadequate time is a major blockage in the life of people and hence hitting the gym is too difficult. But, if one has the zeal then one can continue to have a fit body even without hitting the gym. There are innumerable exercises which can be done at home and moreover, no equipment is needed in this regard. Exercises such as squat, push up, stretching has done a world of good to people and can be done in a limited time frame. Half an hour of attention at home can keep you fit, motivated and in good shape. Forget about hitting the gym if you are dedicated enough then even there is a way even without the equipment. If you are dedicated you will get the result.

Follow These 12 Prominent Exercise And Practice At Home To Get Keep Yourself In Shape

Upper Body Push Up

Push ups are the most conventional exercise and do a world of good to the upper body, as well as to the arms. It is one of the core exercises which provides a balancing act and is a sure shot inclusion in your chart when you exercise at home without any equipment. Push up  is part and parcel of anybody’s exercise chart whether at gym or at home.

Upper Body Push Up

Prisoner Squat

This exercise is meant for the lower body. It is very good for the beginners and even the experienced ones can include in their exercise list. Here the hand position should be above head and helps to learn about thoracic extension. It leads to strong legs and thighs. 50 repetition containing 3 sets is required.

Prisoner Squat

Lunges

This is another exercise which is meant for the lower body and especially the calves and the glutes. Lunges helps to strengthen the legs and helps in proper balancing. Each leg is doing the work at a point of time and hence provides a good result. Ensure the balance is proper and bending is accurate.

Lunges

Bodyweight Jump Squat

Jump squat is a sure shot as it pumps the entire body and provides huge strength to the legs. It enables to enhance the heart rate and increases the stamina.  Jump squat impacts every body part and hence is very ideal.

Bodyweight Jump Squat

Burpee

If you really desire for a lean body then burpee is the best option. It helps to build lean muscles and enhances the heart rate. It is best to be included during the cardio time. 3 sets of burpee containing 10 repetitions will do a world of good.

Burpee

Total Body Inchworm

This exercise warms up the total upper body and impacts the shoulder, as well as the core. This is primarily a warm up and provides a great source of strength along with stability.

Total Body Inchworm

Lower Body : Walking Spiderman

It is basically targeted for the lower body and enhances the total flexibility. It also helps to establish hip flexion which enables to work your glutes in an impactful manner.

Lower Body  Walking Spiderman

Lower Body: Side To Side Lunges

This exercise is mainly for the inner, as well as outer thighs. The side to side motion provides immense impact on the quads which targets the thighs and hips.

Lower Body Side To Side Lunges

Lower Body Squat With Leg Lift

This is the squat with leg lift. The muscles in the standing leg are worked on and hence it makes the leg harder. It also enables development of the balance with strengthening of the core muscles. One of the prominent exercises which is done by the professionals too.

Lower Body Squat With Leg Lift

Bodyweight Wall Squat

This is similar to the squat but here the wall is used as a medium. This particular squat takes the support of the wall to provide stability and hence proper effect is provided on the calves, quads, as well as the hamstrings.

Bodyweight Wall Squat

Core Hip Crossover

Hip Crossover is a major exercise to stress on the obliques as well as the core.  This is due to the fact that this exercise needs a huge core stability to slowly drop legs from one side to another with an arch of the lower back and keeping control on your legs.

Core Hip Crossover

Core: T-Stabilization

T-stabilization is one of the prominent exercises because major emphasis is on the rotational movement by utilizing the body weight. It is therefore one of the major exercise when it comes to the core exercise.

Core T-Stabilization