Top 5 Home Exercises with No Equipment

5.  Cobra

Why the Cobra is one of the Top 5 Home Exercises to do with No Equipment

If you are exercising at home there is a good chance you also spend a lot of time there.

If you are spending time at home that usually means prolonged periods of sitting.  Sitting for prolonged periods of time can lead to muscle imbalances especially when you are at a computer desk.

The prone cobra involves strengthening the chronically weak muscles that are problematic for sedentary people and office workers.

The cobra also helps lengthen the antagonist muscles in your chest and anterior deltoids as well as strengthen your lower back and glutes.

Learn more about Muscle Imbalances and Posture Problems

4.  Planks

Why the Plank Exercise is one of the Top 5 Home Exercises with No Equipment

The plank is a great exercise for working out at home because of many reasons.

First of all, plank exercises work your deep core muscles which are chronically weak in people who spend a lot of time sitting down and even seasoned gym goers who neglect the deep spinal stabilizer muscles.

Secondly, plank exercises are very versatile and you can progress the difficulty by using simple household objects.

All versions of the plank are great for strengthening your core and stabilization of your body which can make you more efficient at all functional movements, not to mention tighten the muscles in your mid-section.

Variations of Planks with No Equipment

Side Plank   |   Partner Plank   |   Plank with Hip Abduction   |   Dynamic Side Plank   |   Stationary Lunges

3.  Squats

Why Squats are one of the Top 5 Home Exercises to do with No Equipment

Many consider squats to be the king of all exercises.  You do not need tons of weights to get an effective leg workout with squats.

Squats strengthen some of the largest muscles of your body as well as help improve your balance and coordination.

Working the large muscle groups of your body is most important for speeding up your metabolism, so next time you get on the floor to do some crunches, you should realize that squats are far more effective for helping you burn fat from all of your body.

You can perform squats at home with many household objects to increase the difficulty if the standard squat becomes too easy.

Variations of Squats with No Equipment

Dumbbell Step Ups   |   Squat Jumps   |   Bulgarian Split Squats   |   One Leg Squats   |   One Leg Support Squats

2.  Push-Ups

Why Push-ups are one of the Top 5 Home Exercises to do with No Equipment

Push-ups work the large muscle group of your chest, anterior deltoids and triceps. 

If performed properly push-ups are also a tremendous core exercise.

Probably the best part about push-ups is you can perform them anywhere with slight modifications to increase or decrease the difficulty.

Push-ups are great for alternating with lower body exercises such as squats & lunges and core exercises such as the plank to create a workout which will target multiple muscle groups.

Variations of Push-ups with No Equipment

Push-ups w/ Rotation   |   Clapping Push-ups   |   Staggered Push-Ups   |   Wall Handstand Push-Ups

1.  Lunges

Why Lunges are one of the Top 5 Home Exercises to do with No Equipment

Lunges are one of the very best exercises with or without equipment.

Lunges allow you to work your entire lower body and if you perform them properly your glutes which are the largest muscle in your body.

Strengthening the glutes is important because if you sit on them all day, your muscles will atrophy and it will lead to posture problems which will slow down your progress.

Lunges are very versatile.  There are many simple ways to modify lunges to help you work your legs completely while you increase your metabolism.

You do not need fancy equipment to work your legs to the extreme.  Either use no equipment or household items and get tremendous workouts with all the fabulous variations of lunges.

Variations of Lunges with No Equipment

Stationary Lunge Jumps   |   4x lunges   |   Push Back Lunges   |   Inner Outer Thigh Lunges

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