No Equipment? No Problem! by Teri Hebert
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id you know that you can effectively work out your entire body without the use of any equipment? No gym, no weights, no problem! Try these effective body weight exercises if you find yourself without equipment but with a desire to start getting active or to maintain a workout schedule away from your home or gym.
1. Squats Tried, true, and effective. With your body weight in your heels (not leaning forward), feet about hip width apart, and toes facing forward simply stand straight up, then lower your body down. And repeat. Be careful to keep your chest up and your back as straight as possible. If this feels awkward at first, try this move with your back against a wall to see what it feels like to not lean forward while standing up and lowering down.
2. Pushups Everyone’s favorite exercise! If you are new to pushups, try a modification. In the pushup position (face down, hands flat on floor and placed about shoulder width apart), keep your knees on the ground. Be sure to keep your back straight as you lift and lower your upper body. Once these get more comfortable and you build your upper body strength, lift up to your toes (no longer resting on your
knees). Having lower back discomfort? Try using a countertop edge (rather than the floor) as your push-off point.
3. Sit-ups Lay on your back with your knees bent and heels on the floor. With your fingers resting lightly behind your ears, sit up straight, then lower back down. Be sure not to lock your fingers behind your neck to avoid a neck injury (don’t pull on your neck!). Use your core muscles to lift and lower your body, working your abs and low back muscles.
4. Leg Raises Lying flat on your back with your legs slightly above the floor and out straight, lift and lower your legs, one at a time, alternating legs. Be sure to keep your low back firmly connected to the floor to avoid back injury or strain. This move not only works your legs, it works your lower abs to help flatten your tummy and build a strong core. Do each of these exercises in a circuit (one after the other), 10-12 reps each, three times throughwithout a break if you can, but feel free to rest 30 seconds between each round if needed. You’ll find that it doesn’t take long to go through these exercises, you can do them anywhere (indoors or out!), you’ll work up a sweat, and if you are consistent about doing these or similar exercises several times per week (combined with a healthy diet!), you’ll see improvement in your strength and body composition over time.
