8-strengthening-exercises


8 Strengthening Exercises That Don’t Require A Single Weight

If you don’t have time to hit the gym as often as you would like to, this bodyweight workout is the solution you need. Bodyweight exercises can be just as effective as their dumbbell or barbell counterparts, and they are a simple and highly effective way to burn fat, strengthen your entire body and even build admirable muscle mass without having to spend a ton of money on gym memberships or expensive home equipment – and the best part is that you can perform them pretty much anywhere. The bodyweight exercises included in this article are great functional moves that can help you build functional, real strength and improve your mobility and flexibility.

Perform this routine four times a week for at least six weeks and watch your muscles grow and tighten!

#1. Body Weight Squats

Reps: 15, Rest: 10 seconds

body-weight-squats

Body Weight Squats

How to: Stand tall with your feet shoulder-width apart. Begin by flexing your knees and hips and sitting back with your hips like you would sit in a chair. Continue descending as deep as you can, then drive your though heels and raise up again in an explosive manner.

#2. Lunges

Reps: 15 with each leg, Rest: 0 seconds

lunges

Lunges

How to: Keeping your upper body straight, step forward with one leg and lower your hips until both legs are bend at a 90-degree angle. The knee of your front leg should be directly above your ankle and the other knee shouldn’t touch the floor. Push up back to the starting position and repeat with the other leg.

#3. Bicycle Crunches

Reps: 15 on each side, Rest: 0 second

bicycle-crunches

Bicycle Crunches

How to: Lie down on the floor and put your hands behind your head. Bent your knees and bring them toward your chest and lift your head, neck and shoulders off the floor. Now twist your upper body by drawing the left elbow toward the right knee, while extending the left leg at the same time. Return to the starting position and repeat on the other side.

#4. Forearm Planks

Reps: 15, Rest: 15 seconds

forearm-planks

Forearm Planks

How to: Lie down on your stomach and spread your legs about hip-width apart. Bend your elbows and bring your forearms to the floor with hands clasped. Your elbows should be under your shoulders. Brace your core and contract your glutes and lift your knees so that your weight is on the balls of your feet and your hands. Make sure your entire body is in line and hold the position for one minute.

#5. Push-ups

Reps: 15, Rest: 20 seconds

push-ups

How to: Lie on the floor and place your hands directly under your shoulders and your knees under your hips, toes tucked. Lift your body up by flexing the elbows so that the weight is on your hands and the balls of your feet. Make sure that your body is line from shoulders to feet. Lower yourself downward until your chest almost touches the floor. Press your upper body back up by straightening the upper arms and repeat.

#6. Calf Raises

Reps: 15, Rest: 0 seconds

calf-raises

Calf Raises

How to: Stand upright and lift your heels up as high as possible so that your weight is on the falls of the feet. Pause at the top, then slowly lower your heels back to the starting position and immediately start the next rep.

#7. Reverse Crunches

Reps: 15, Rest: 0 seconds

reverse-crunches

Reverse Crunches

How to: Lie on your back with your knees together and both legs fully extended. Brace your core, lift your hips off the floor and bring your legs up until they become perpendicular to the floor. Lower your hips and legs down without allowing the legs to touch the ground. Immediately start the next rep.

#8. Superman Planks

Reps: 15, Rest: 0 seconds

superman-planks

Superman Planks

How to: Lie on your stomach the floor with your arms overhead, fully extended. Lift your arms, chest, head and legs off the ground at the same time, pulling your waist away from the floor and hold the position for 5 counts, then return to the starting position.

Repeat the whole process for a total of 3-5 times. As you get stronger, increase the intensity of the workout by increasing the number of reps or shortening the rest-pauses between exercises. Now get off the internet and start sculpting the body of your dreams!

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