BEST NO EQUIPMENT EXERCISES TO DO AT HOME


We have all heard many people say they can’t work out as they don’t have enough time to go to the gym or they don’t have the proper equipments. Well, no more lame excuses! One can get a full-body workout doing bodyweight exercises—no equipment required. Push-Ups, Squats and any other moves that utilize only your weight for the resistance can be done anywhere and provide an excellent workout in a small amount of space.






Upper Body: Pike Walk/Pushup Combo

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Pike Walk/Pushup Combo is an effective answer to how to lose arm fat. This push-up variation is a great cardio move that works your chest, shoulders and back. Do this exercise with the following instructions.

At first stand with your feet together and arms at your sides. Next bend over and place the fingertips or the hands on the smooth floor in front of you. Then steadily walk the hands forward into plank position and do one careful pushup. Keeping the hands in place, walk your feet up until they are as close to your hands as possible. That’s one rep.pike walk


Lower Body: Prisoner Squat

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Your query about how to lose weight naturally is effectively answered with this workout. Prisoner squats are extremely good for the beginners—the hand position above the head forces a tall chest and teaches you good thoracic extension. Do this exercise with the following instructions.

At first stand straight as tall as you can with the feet spread shoulder-width apart. Place the fingers on the back of your head. Next Lower the body as far as you can by pushing the hips back and bending your knees. Pause for a few seconds, thereafter slowly push yourself back to the starting position.






Lower Body: Bodyweight Lunge

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The best exercise for weight loss should include Bodyweight Lunge. Lunges are immensely good for the lower body—like calves and glutes -and they can help correct imbalances. Naturally we all have one stronger side, and lunges can help fix that as one leg is doing the work at one time. Do this exercise with the following instructions.

At first stand with the arms by your sides, gently cross the arms in front of your chest or place the hands on your hips or behind the ears. Step forward with the right leg and gradually lower the body until the front knee is bent at least 90 degrees. Pause for a few seconds, thereafter push yourself to the beginning position as quickly as you can. Complete the instructed number of repetitions with the right leg, thereafter do the same number with your left leg.


Lower Body: Lying Gluteal Bridge

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It is an effective exercise on how to lose weight at home. This exercise works the core, glutes and lower back. Do this exercise with the following instructions.

At first lie on your back with the knees properly bent and the feet flat on a smooth floor. Place your arms gently at your sides, palms facing down. Next Squeeze the glutes and gradually raise your butt off the smooth floor until the body forms a straight line from the knees to the shoulders. Hold this position for 4 to 6 seconds; thereafter gradually lower yourself to the floor. That’s one rep.


Lower Body: Bodyweight Jump Squat

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The best exercises to lose fat arms should include “Bodyweight Jump Squat”. Jump squats are one of the most popular plyometric exercises that get your heart rate up. Do this exercise with the following instructions.

At first Place the fingers on the back of your head and slowly pull your elbows back so that they are in a parallel line with your body. Next dip your knees in preparation to leap. Thereafter explosively jump as high as you can. When you land, immediately squat down and thereafter jump again.

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