It’s a myth that you need to spend hundreds of dollars on equipment or go to a gym to have a good workout. Workout at home with no equipment can also give you wonderful results. In fact, working out from home can solve the common excuse that usually, people give for not exercising “a lack of time.”
Let’s discuss some easy and comfortable home-based exercises that can be done without equipment:
Bear crawl
According to health experts, this exercise activates your shoulders, hip, back, core, and quads. First, come on your all fours (hands and feet). Your hips must be in line with your hands and knees, your hands just below the shoulders. Then lift your knees off the floor; the back must be flat, and your legs apart. Move your left hand and right leg forward, and then perform the same with the other leg and hand. Repeat for at least ten times.
Sit-ups
Lie down on the floor and bend your knees. Put your hands behind your head and pull forward your body’s upper part towards your knees. Do not stop breathing out while doing exercise. Hold for 3 to 4 seconds, and then slowly lower your body. Breathe in a while going down.
Reverse crunches
Reverse crunches are very helpful in losing belly fat quickly. By putting arms aside, lie on the ground. Cross the feet and lift them above the ground in the way your knees make a 90-degree angle. Slowly contract your abdominal muscles and raise your shoulders and head above the floor. Breathe out during contraction and breathe in a while getting down. Perform one to three sets with ten to fifteen repetitions at a time.
Jump squats
You can perform this workout at home without any equipment. Just stand straight, make your feet parallel, move the feet at a few distances and point the toes outward. Lower your body in the squat, lower your knees and hip back. The chest should be upright and face forward. Have a deep squat, then jump forcefully. Perform jump squats 25 times.
Pushups
This exercise also does not need any equipment. Just get on your hands and knees. Get in the plank position and extend the legs by holding your body up using your arms. Then lower the body by bending the elbows until the chest touches the ground. The upper arm must be at a 45-degree angle when the remaining lower body is in pushup condition. The abdomen must be flexed during this position. Repeat this work out 20 times a day.
Aerobic dance
Calorie or fat-burning workouts are not just limited to high-intensity training or running. If you like to dance, you can shed extra fat by doing a high-intensity dance workout at home. According to health experts, dancing is a cardio workout masked as a recreational activity. It is a fun way to strengthen your heart and burn calories. You can try a famous dance workout such as Bokwa or Zumba.
In the bottom line
You can easily shed extra body fat at home without using the equipment by following these simple exercises.
References
- https://28bysamwood.com/blog/fitness/howto-exercise-at-home/
- https://www.healthline.com/health/fitness-exercise/at-home-workouts
- https://www.nerdfitness.com/blog/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym/
- https://www.self.com/gallery/no-equipment-exercises-top-trainers-swear-by
