5 no-equipment exercises to try

Would you like to top up your gym workout with exercises you can do at home? Here are 5 exercises that you can add to your routine that require no equipment.

When you have to cut your workout short at the gym, try these 5 no-equipment exercises at home.

1. Squats for your legs and glutes

1. Stand with your feet shoulder-width apart and extend your arms out in front of you.
2. Slowly bend your knees into a squat position.
3. Do 3 sets of 10 to 15 reps.

For more intensity, hold weights in your hands.

To avoid injury

• Put all your weight on your heels.
• Never extend your knees past your toes when you bend.
• Never bend more than 90^o.

2. Lunges for your butt and legs

1. Stand with your feet together.
2. Lunge forward until your right knee is bent at 90^o. Your left knee should also be at 90^o (without touching the ground).
3. Do 2 sets of 10 to 15 reps per leg.

To increase the level of difficulty, keep your arms to the side with a weight in each hand.

To avoid injury

• Never extend your knees past your toes when you bend.

3. Push-ups for arms and pecs

Push-ups are rarely anyone’s favourite exercise, but they are tried and true when it comes to toning your arms.

1. Place your hands shoulder-width apart and point your toes.
2. Bend your elbows while keeping your back straight.
3. Do 2 sets of 15 reps.

To avoid injury

If this position is too difficult, put your knees on the ground.

4. Tricep dips

1. Position your hands shoulder-width apart on a secured bench or chair.
2. Lower yourself down until your elbows are bent at 90^o.
3. Do 2 sets of 15 reps.

5. The abdominal plank to strengthen your abs and core

1. Get in the plank position making sure to place your elbows and feet the same distance apart.
2. Hold this position for 30 seconds to start, then increase up to 1 minute.
3. Repeat twice.

To avoid injury

• Avoid dipping your back. Keep it straight by contracting your ab muscles.