No Equipment, No Gym, No Excuses – Part 2
As promised, here are 5 more exercises you can do anywhere!
6. Bicycle Crunches
Biggest Benefit: Works all areas of the abs. If you want to be beach-ready for the summer, this version of a crunch works practically every inch of your abs, including the “side abs.” This all-in-one exercise will make your ab routine much shorter, too.
How to do bicycle crunches:
Lie on the floor with hands behind your head.
Bring your legs up so that your knees are above your hips.
With your core engaged, twist the right knee towards the left elbow.
Slowly switch sides.
Do three sets of 20.
Beginner tip: Your back should stay flat on the floor throughout the whole motion.
Biggest Benefit: Works the core some more. Paired with sit-ups, if you do several sets of each daily for a few months, you’ll see the difference in stomach tone, for sure. Crunches will help you build a strong core.
Lie down on the floor with feet hip-width apart.
Knees should be bent.
Cross your arms across the chest in an X or gently holding behind your head.
Inhale and engage your core.
On an exhale, lift your upper body with your abs.
Keep your head and neck relaxed.
Inhale as you lower to the floor.
Beginner tip: Don’t hold your breath while doing crunches as this will make it much harder as your muscles won’t be getting needed oxygen. You also don’t want to pull on your neck to lift your body up!
Biggest Benefit: Full body exercise with cardio benefits!
How to do a burpee:
Stand straight with your feet shoulder-width apart and your arms at your sides.
Lower your body into a squat position.
Put your hands flat on the floor directly in front of your feet.
Shift your weight onto your hands.
Step your feet back into a plank position.
Step your feet back to the starting position.
Jump up into the air with your hands overhead in a Y shape.
Upon landing, immediately lower back into a squat.
Beginner tip: Be mindful of not letting your butt stick up in the air or your back sag when getting into the plank postion.
9. Bridge or Hip Raise
Biggest Benefit: Targets glutes, abs, and hamstrings. If you are wanting to work your core and your hind end – do these. Doing a bridge move daily can help strengthen the muscles of the lower back and hips. It also will enhance your core stability, a must if you sit at your desk all day or don’t engage your core often.
How to do a bridge or hip raise:
Lie down flat on your back with knees bent and arms at sides.
Engage your core and buttock muscles.
Raise your hips toward the ceiling (a straight line between your shoulders and knees).
Hold for 20-30 seconds.
Lower slowly and repeat.
Beginner tip: Hold the position for as long as you can keep a good form. Before you start to sag, lower yourself back to the floor.
10. Leg Lifts
Biggest Benefit: Targets your upper and lower abs. This ab isolation exercise and if done correctly, leg lifts can target those often hard-to-reach and tone lower ab muscles.
How to do leg lifts:
While exhaling, lift both legs off the floor a few inches.
Hold for 30 seconds or longer.
Inhale while lowering legs back to the floor.
Beginner tip: You don’t have to go too high to notice your abs are engaging. If you find it too hard, lift at a lower angle. As you continue to strengthen your core, you’ll notice you can lift your legs higher each time.