8 body weight exercises you can do anywhere

Body weight moves – exercises that use the weight of your own body as resistance, can be just as effective as ones done with weights or on fancy machines. You can do them anywhere and they don’t require specific gear.

1. Body weight squat

Works: glutes, hamstrings, low-back, abdominal muscles, and upper back.
How to do: Stand your feet wider than hips with your legs slightly turned out. Bend knees, lowering hips so thighs are parallel to ground. Straighten knees for one rep. Do 20 reps.

squats

2. Lunges

Works: glutes, quads, hamstrings.
How to do: Put hands on your hips, right foot about two feet in front of left. Then bend right knee over right ankle, lowering hips and left knee toward ground.

3. Bicycle crunch

Works: abs, obliques.
How to do: Lie down on the floor, face up, hands behind your head. Draw knees towards chest at 900 angle, lift head, neck, and shoulders off the floor. Twist upper body right, drawing left elbow toward right knee. At the same time extend left leg. Return to start position. Then do the same movements with left knee. Do 20 reps.

4. Forearm plank

Works: full body.
How to do: Put forearms on the floor, hands clasped and elbows under shoulders. Lift knees and bump balls of your feet against the floor. Your body should be in line from shoulders to heaps and heels. Hold that position at least 1 minute.

plank

5. Pushups

Works: full body, especially chest, biceps, and triceps.
How to do: Start on all fours, hands under your shoulders and knees under hips. Weight should be on balls of your feet and hands, your body is in line from shoulders to heels. Bend your elbows, lowering body toward the floor. Straighten elbows to return to start position for one rep. Do 10 reps.

6. Calf raises

Works: calves.
How to do: Stand with your feet under hips. Lift your heels off the floor, coming onto balls of feet. Lower heels for one rep. Do 30 reps.

сalf-raises

7. Reverse crunches

Works: abs
How to do: Lie on the floor on your back, lift your feet toward ceiling and arms open in a “V” position outside hips, palms down. Slowly lift hips 1 to 2 inches, arcing legs up and toward chest. Slowly lower to start position for one rep. Do 15 reps.

8. Super girl

Works: back, abs, glutes.
How to do: Lie on the floor, face down, arms overhead. Hover arms, head, chest, and legs off the floor, pulling your waistline away from the ground. Hold for one breath then return to start position for one rep. Do 10 reps.

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