Workouts without Gym Equipment

You may think that it is a big challenge to do exercises without employing any equipment. It is possible to do many workouts without equipment and maintain the body health and shape.

The following guidelines can be used:

1. You can go for jogging or walking outdoors and enjoy the outdoor environment with your friends or fiancé. It is better than just running on a treadmill indoors. If weather is bad outside, you can go for shadow boxing inside for best cardiovascular exercises without any workout equipment.

2. There is option of doing abdominal crunches and reverse abdominal crouches at home.  You need only a mat or a carpet for workout on abdominal muscles.

3. Doing pushups minimum once a day can make your arms and chest stronger. Pushups are the basic workouts possible without any equipment anywhere and anytime.  It simply involves extending your body over the floor or ground.

4. Calf raises exercise is good for building up calf muscles. You need to stand erect and raise yourself on toes, then slowly lower down to touch the heels on floor. Repeat these 50 times to make your calf muscles develop fast.

5. For making the upper legs stronger, you can use crunches. Stand straight spreading your legs with feet about twenty inches away. Either place your hands on your sides or hand on the hips. Bend your knees apart to make the knee caps at same distance from each other as are your toes. Repeat his fifty times in the day. You will feel the stretch.

6. You can make your body more flexible by stretching exercises. Do them for 20 to 30 minutes in a day. There are several types of stretching workouts that can be performed either sitting or in standing position inside your home. It is better to stretch all parts of the body including arms, legs, back and neck.

7. So many people lose their shape as they sit most of the time during their stay at home. You should spend more time standing while at home. If you sit for half an hour, move you legs forward and backwards try to stand for some time. This will activate you more than mere sitting.

Some Exercises That Can Be Done Without Weights:

1. You can do Supreme Pull-ups to work main muscles of biceps, shoulder and your back. You can make use of a pair of chairs and a pole for this. The chairs need to be stable and pole should be strong enough to bear your weight. Be careful, lest pole should break or chairs may topple or slip off. Keep the pole over the chairs. Lie down facing up and holding the pole with a wide grip. Lift yourself up and then lower down. Repeat the same 6 to 8 times.

2. Supine Biceps: As above, use the chair and pole. Sit under the bar holding it with a reverse grip such that palms are facing you. Now, with your hands at a distance of shoulders, move the chin up to clear above the bar. You should get your biceps stretched, relax and repeat 6 to 8 times.