Whether you are frequent at the gym or you exercise at home alone, these exercises (which do not need additional equipment) should be part of your daily routine. Here you will learn how to preform them
Lie on the floor. Draw your abdominal muscles inwards. Intertwine your fingers and place them behind your head. Bring your knees toward your chest while simultaneously lifting your shoulders off the floor. Lift your leg 45 degrees from the ground and rotate your upper body to the left. Try touching your knee with your elbow. Make sure that your chest is moving and not just your elbows. Repeat the same movement on the other side as well.
Lie on your back with your hands on your chest. Your left hand should touch your right shoulder and vice versa. Gently begin raising your upper body. Straighten your upper body completely. Stay in this position for a few seconds and slowly lower down.
Start in the classic staggered position. Your hands in front of your knees, and your knees bent. Bring one leg to the front, bending your knee and shifting your weight to your thigh. Repeat this process with both legs.
Lie with your back on the floor. Put your hands beside you. Put your feet together and bring your knees to your chest. Use your abdominal muscles to raise your pelvic region from the floor and to lower it back again.
Sit on your left side with your legs slightly bent. Keep your legs together.Place your left hand 30 cm from your pelvis. Stand up slowly, helping yourself with your hand. If you have problems with balance, use your legs. Stay in this position for 30 seconds, and change the side.
SITTING IN V
Lie on your back. Hold your hands beside your body. Raise your legs above the ground to about 45 degrees. Raise your head so that your shoulders will be above the floor. When you are ready to start, lift the entire upper part of the torso and touch your knees. Slowly start to descend down. Stop when you are almost to on floor. Lift yourself up again. Repeat this process.
PRIMARY KNEELING (LOWER BODY)
Stand with feet at shoulder-width.Keep your hands under your chest to help you keep balance. Bend your knees and lower your hips to the position of sitting. Be sure to shift your weight to the back side of your legs. Then slowly start to lift yourself up.
GOOD MORNING (LOWER BODY)
Stand with feet at shoulder-width.Place your hands on the back of your head with your elbows wide open.Start bending your back forward until the position is parallel with the floor. Bend your knees while bending forward. Then slowly return to the starting position.
LEAP (LOWER BODY)
Keep your upper back straight. Look right in front of you. Leap forward with one leg until your knees at an angle of 90 degrees. Your knee should not be ahead of your leg. The other leg should be touching the floor. Stay in this position for a few seconds and change the leg with a jump.
HANDS UP (LOWER BODY AND ARMS)
Leap with your left foot forward making 90 degrees angles with both knees. Raise both hands to the side with a fist upward. Keep your feet in the same position as you rotate your arms down to the floor. Throughout the exercise, you should stay in its original position.
BLOW TO THE SIDE
Stand with your hands and knees on the floor. Bend your knees to 90 degrees. Lift your left leg to a position parallel to the floor. Stop and swipe the leg to the side. Bend your leg at the knee and slowly lower it to the floor.
BALANCE ON ONE LEG (LOWER BODY)
Stand upright with your weight shifted to your left foot. Straighten your spine. Bend your left knee and touch the floor with both hands. Keep your abs tight to maintain balance. Change your foot.
SITTING BESIDE THE WALL (LOWER BODY)
Stand with your back against the wall. Place your feet 50 cm in front of you. Bend your knees and slide your back on the wall until your knees are bent 90 degrees.Hold your knees tight.
KNEE RAISED HIGH
Jump in place while hopping on your right leg and lift your left knee towards your chest. Engage your abs whenever your knee touches your chest. Change your foot.
Stand upright with your left leg in front of the right. Jump up with both feet in the air and change them. Without resting, repeat the same movement.
SIDE WALK (UPPER BODY AND BACK)
Start in plank position with your hands shoulder-width. Keep your back straight. At the same time, move your right hand to the left, and the left foot to the left. Then, take your left hand to right and left foot to the right, returning to the original position. Repeat two more times in the same direction, while keeping the stomach sucked. Change the direction, and move to the right.
PUSH AND ROTATE (UPPER BODY)
Start in plank position with your feet spread in the line of your hips. Lower your body down, and by pressing your hands down, get back to the starting position. Turn to the left with your left hand raised up. Turn your hand back to the starting position. Change to the other hand.
SQUATS (UPPER BODY AND BUTT)
Stand up straight. Separate your feet slightly wider than your hips. Hold your hands down with the thumbs forward. Start crouching down and shift your weight to your calves. Stay in this position and hold your hands high above your head.
PUSH-UPS (UPPER BODY)
Start from the plank position facing the floor. Start lowering down so that you can expend elbows aside.Hold yourself above the floor and slowly start pushing yourself up. Repeat this process.
SUPERMAN (UPPER BODY)
Lie on the floor face down. Hold your arms in front of you. Raise your arms, chest and legs off the floor. Hold this position and count to ten, then slowly release the position.
INVERTED BRIDGE (UPPER AND LOWER BODY)
Start from a seated position. Put your hands behind you with your fingers in the opposite direction of your body. Try lifting your pelvis up so while simultaneously pushing with your hands and feet. Stay in this position for few seconds. Then lower your pelvis slowly to the starting position.