Eight Equipment-Free Exercises: Who Says You Need a Gym?

If fitness is on your list of New Year’s resolutions this year, you may be considering joining a gym or buying special equipment to help you get your wellness in shape. However, you don’t need a gym or expensive extras to look after your wellbeing; you can hit every muscle in your body and slash fat with these super simple exercises.

1. Squat: The squat is so natural (just watch how a baby sits!) Susy Sedano, the community manager of LiveStrong.com with a MA in Clinical Psychology, explains, ‘This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.’

2. Push-Up: According to Sedano, ‘This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.’

3. Bridge: Also known as a hip raise or hip extension, the bridge is great for strengthening your glutes and hamstrings, while working your abs, back and inner thighs at the same time. Sedano advises, ‘For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.’

4. Lunge: ‘Start with feet together and arms resting comfortably by your sides,’ Sedano instructs. ‘Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.’

5. Plank: For defining your core, the plank has become one of the key go to exercises. Sedano advises, ‘If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.’

6. Triceps Dip: ‘This exercise targets the muscles on the back of your upper arms,’ says Sedano. ‘If you find that you have wrist discomfort, try turning your hands slightly to the side or take breaks to roll out your wrists. In order to target the back of your arms correctly be sure to have your hips as close to the edge of the chair as possible, otherwise your legs will do the work instead of your arms.’

7. Single Leg Deadlift: A lot of workouts typically ignore the muscles on the backside of your body, but the single leg deadlift targets these muscles, as well as working your hamstrings, glutes and core. Sedano details, ‘Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.’

8. Spinal Balance: ‘Come into a table-top position on your palms and knees, making sure that your head and neck are a natural extension of the spine,’ Sedano explains. ‘Extend your right arm out directly in front of your shoulder. With your palm facing in, slowly extend your left leg back behind you with your heel lifted and leg in alignment with your hips. Complete the exercise by bringing your right elbow in to touch your left knee while rounding up through your spine and tucking your chin into your chest. Return to the starting straight-arm and leg position.’