25 Exercises You Can Do Anywhere
Who says you need fancy equipment to get a solid strength workout? Whether you're traveling, can't make it to the gym, or simply prefer to exercise at home, mi and matching the following 25 body weight exercises provides an all-around full body workout—no equipment required. A combination of cardio, strengthening, and toning exercises are sure to make you break a sweat and get those endorphins going no matter where you are.
How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.
Switch legs and repeat.
Watch the video: Warrior
Bridge opposite arm-leg reach
How to do it: Lie face up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10-12 reps, then switch sides and repeat.
Low-belly leg reach
How to do it: Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.
Straight-line side lifts
How to do it: Lie on your left side with your legs straight and stacked on top of one another and your feet flexed. Rest your head on your straight left arm. Inhale while lifting both legs off the ground, then exhale while slowly lowering them until they're about 1 inch off the ground. Do 10–12 reps, then switch sides and repeat to complete 1 set; do 3 sets.
Watch the video: Straight-Line Side Lifts
How to do it: Lie face down on a mat with arms stretched overhead, toes pointed. Lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Then, circle your arms out to each side of your body behind you. Exhale and reach your arms toward the toes, palms facing the body (as seen in the photo). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. That's one rep. Repeat for 6 to 8 reps.
How to do it: Begin in a plank position, keeping your elbows directly above your wrists. Keep your body in a straight line and bend elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.
How to do it: Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your right arm under your left and back over top; press your palms together.
Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and a bit forward at the waist. Hold for 5 breaths, then repeat with arms and legs reversed.
Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot's toes on the ground for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.
Watch the video: Eagle Pose