5 Easy, Equipment-less Home Fitness Exercises
For those of you who think exercising means going to the gym, think again. Targeting key trouble spots—like the upper arms, abs, inner thighs, and buttocks—doesn’t have to mean a daunting trip to your local gym. Here are 5 easy and equipment-less home fitness exercises so you can target those key trouble spots in the comfort of your home. Images courtesy of exercise.com
Exercise 1: Upper Arms
Firm up those flabby arms by trying “Arm Circles.”
How to: First, stand up straight and extend both arms at 3 o’clock and 9 o’clock. Then, open your palms and face them toward the floor. Next, you will move your arms clockwise in a circle motion while keeping them as straight as possible. After 15-20 circles, repeat the motion counter-clockwise. For a more intense workout, try holding a can of soup in each hand as a weight.
Exercise 2: Upper Abs
As a way to begin toning your abs and forming a 6-pack, try the “Butterfly Crunch.”
How to: First, lay on your back with your knees bent while keeping the soles of your feet together. Your arms should be behind your head with your fingers connecting. Notice how both arms and legs form a butterfly shape. Then, breathe in to tighten your abs as you lift your head and shoulders up off the floor toward the ceiling. You should keep your lower back straight at all times. Pause, and then breathe out while slowly lowering your head and shoulders to the floor. Repeat 10-15 times. .
Exercise 3: Lower Abs
Many women have the hardest time with their lower stomachs, especially after pregnancy. One way you can help battle baby fat is by trying the “Leg Drop.”
How to: First, lay down on the floor, stomach-side up with both feet flat on the ground. Then, as you breathe in and tighten your abs, raise both legs (pressed together) toward the ceiling until your body forms an “L” shape. Next, you will slowly exhale while lowering your legs until they are 4 inches above the ground. Don’t lift the small of your back or touch the ground with your legs. Pause, and then return your legs to the “L” position again. This is one repetition and should be repeated 10-15 times.
Exercise 4: Inner Thighs
If you hate the feeling of your inner thighs rubbing together, then you should try the “Wide-Stance Squat.”
How to: First, stand with both feet slightly wider than shoulder-width apart. Point your toes to about 10 o’clock and 2 o’clock. Then, bend your knees and lower yourself into a low squat position while keeping your back straight. Hold for 5 seconds and then straighten yourself to the starting position. Repeat 5-10 times.
Exercise 5: Buttocks
If you think your butt is too big or saggy, try firming it up with the “Drop-Knee Lunge.”
How to: First, stand with feet slightly shoulder-width apart with your right foot at 12 o’clock and your left foot at 6 o’clock. Then, bend the back knee toward the floor while keeping the front knee also bent. You should have both knees at about a 90-degree angle at the bottom of the movement with your back knee 2 inches off the floor. Pause, and then keep your back straight as you push back to starting position. Switch knee positions and repeat 10-15 times.