//Simple and Effective Workout Without any Equipment….anytime, anywhere!

Simple and Effective Workout Without any Equipment….anytime, anywhere!

This is my 50th blog so; I was searching for a beneficent topic. Once my fitness freak neighbor suggested me to write on ‘simple exercises to stay fit and agile in today’s busy life schedule’, so I thought what could be a better topic than this for my 50th blog.  

I’ve often heard from my friends, colleagues and society mates saying that they don’t have enough time to go to the gym. Let’s break down the mental walls keeping you from taking care of yourself. Whether it’s time management, stress, a busy job, bustling family life or something else, in this post we will going to help u breakdown the barriers that may keep you from getting up and active. We all know we should get moving, but stumble and fall back into our old habits. This is completely normal; millions of us are just like you. Move out from bed and say “I am going to change my behavior for the better for the rest of my life” do it and never look back. These below exercises is for all the ladies and gentleman, girls and boys…

*Before start any workout or physical activity elaborated in this blog, consult your family doctor first. 

1. Warm Up– Warm up properly before exercising to prevent injury and make your workouts more effective.

Jog in a place(3 min), March on the spot(3 min), jumping jack(20 times), Arm swing, shoulder rotation(8 times forward and backward), neck rotation(8 times forward and backward), Heel digs( 1 min), Knee lifts (30sec)

2. Walking Push Up– From standing, bend over and walk your hands along the floor until you’re in plank position. Your hands should be beneath your chest, shoulder-width apart. Lower into a push-up. Reverse the movement, walking your hands back toward your feet. Roll your body to standing.

Do 10 reps

Target Muscle: Shoulder, Chest, Back

3. Standard Squat– Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then push yourself back to the starting position.

Do 15 to 20 repetitions

Target Muscle: Thighs, Hips and Buttocks

4. Wall Squat– Lean with your back against the wall and your feet about two feet away. Your feet should be flat on the floor and about shoulder width apart. Bend your knees slightly and hold for 10 seconds. Bend deeper and hold 10 seconds. Continue until you’ve hit five different positions, the last position as low as you can go.

Hold for 60 seconds or as long as you can

Target Muscle: Quadriceps, Hamstrings, Lower back and Core

5. Incline Push-up– Assume a push-up position, but place your hands placed on a raised surface—such as a box, bench, ottoman or one of the steps of your stairs—instead of the floor. Your body should form a straight line from your ankles to your head. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible (The higher the surface on which you place your hands, the easier the exercise becomes—you can even lean against a wall if you need to.)

Do 12 to 15 repetitions

Target Muscle: Chest, Triceps, Shoulders and Back

6. Hip Raise– Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. That’s the starting position, keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position.  

Do 10 repetitions

Target Muscle: Gluteal and Hamstrings

7. Plank– The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. Lie face down with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels.

Hold for 60 seconds or as long as you can

Target Muscle: Core, Posture

8. Side Plank– Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.

Hold for 60 seconds or as long as you can

Target Muscle: Core, Back

9. Lunges– Place your hands on your hips, and stand tall with your shoulders pushed back. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, and then push yourself to the starting position.

Do 10 repetitions

Target Muscle: glutes, hamstrings and quadriceps in thigh

10. Side to Side Lunges– Start standing with legs slightly wider than shoulder distance apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you.  Return to centre and switch sides.

Do 10 repetitions

Target Muscle: inner and outer Thighs, Glutes, and Hamstrings

11. Calf Raise– Stand straight with your feet hip-width apart. Keep your arms at your sides. Lift your heels off the floor and then slowly lower them. Be sure not to rock but rather tap your heels to the floor.

Do 10-12 repetitions

Target Muscle: Calf

12. Chair Dips– Sit in a chair, holding on to the edge with both hands, knuckles pointing forward. Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair. Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two. Make sure your arms (not your feet) are supporting your weight throughout the motion.

Do 10-12 repetitions

Target Muscle: Triceps

13. Basic Crunches– The basic crunch is done by lying flat on your back with your knees bend and your hands behind your head, then you rise up to meet your pelvis using the shoulders and the core to maintain and propel you forward. Injuries can be caused if you pull yourself forward using the strength of your hands on your neck or your head.

Do 15-20 repetitions

Target Muscle: torso or core

14. Bicycle Crunch– lying flat on your back with your hands behind your head. Lift your knees off the floor towards your chest. First rotate to the right and try to meet the left knee with the right elbow while you extend the right leg straight out and then do the opposite side by trying to meet the right knee with the left elbow

Do 15 repetitions

Target Muscle: torso or core

15. Reverse Crunches– lying flat on your back and putting your leg up at 90 degree. Place your hands facing the ground on either side of your body. If you are starting out, you can place the hands behind your hip for added support. Then, using your core muscles in a controlled manner; pull up your legs and hips towards the ceiling while bringing your knees towards your chest. Then return to start position. During this exercise, try not to use too much momentum or to do it so fast that you hurt yourself. 

Do 15-20 repetitions

Target Muscle: torso or core

16. Kneeling Leg Lift- Get on all fours on the floor and make sure your arms are nice and stable and directly in alignment with your shoulders. Keep your hands on the floor and lift your right leg behind you in an L shape, as if you’ve got a weight cinched under your knee and you’re trying to lift it off the floor. Lower it back down and repeat again.

Do 15-20 repetitions

Target Muscle: Back and Hamstring

17. Throw ball Crunches– Lie flat on your back holding a medicine ball at chest level. Lift your shoulders off the floor and crunch. Once at the top of your crunch, throw the medicine ball forward to someone standing in front of you, or against a wall. Catch the ball back on the bounce back, roll back down to starting position.

Do 12-15 repetitions

Target Muscle: Core, Shoulder

18. Heel Touch– Lay down with your back on the ground and your knees bent and pointed towards the ceiling. With your arms on your side raise your shoulders slightly off the ground. Using your abs rotate your right hand down to your right foot and then back up. Then do the same thing with your left hand. Alternate back and forth for the desired amount of repetitions.

Do 15-20 repetitions

Target Muscle: Core

19. Russian Twist– Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left and then reverse the motion, twisting as far as you can to the right.

Do 8-10 repetitions

Target Muscle: Core

20. Press Ups– Lie on your stomach. Place your hands on the floor at shoulder level and push up using your arms only, not your back. Push up as far as you can, keeping your hips on the floor and hold.

Do 8-10 repetitions

Target Muscle: Back

 Full body Workout Video

you’r bored with doing daily routine exercise and you want to make it more effective then add 1hr Jogg/Run/Swim at least 3 days in a week instead of exercise (3 days Jogg/Run/Swim and rest four days above exercises).