Build Body Strength With These Exercises — No Weights Required!
While gyms in Colorado are slowly reopening after being temporarily closed due to the coronavirus crisis, many people are more comfortable working out at home to avoid being potentially exposed to COVID-19.
Staying home during these times may not be ideal but, fortunately, you don’t need a gym to build strength and stay in shape. Try these strength-building bodyweight exercises that you can perform at home, no weights required:
The lateral leg raise may seem like a move from a 1980s workout video, but it’s a beneficial exercise that can strengthen the hips and glutes. Strengthening these muscles will give you a long, lean appearance and prevent knee, hip, and lower back injuries.
- Lie on one side with your legs extended and stacked on top of each other.
- Tighten your core muscles. Slowly lift your top leg 45 degrees and lower it back down.
- Repeat this exercise five times with your toes flexed and five times with your toes pointed.
Squat jumps are plyometric exercises, which can quickly increase your strength, power, and endurance. This exercise will get your heart pumping and give your lower body an incredible workout.
- Stand upright with your feet hip-distance apart.
- Lower your body into a squat. Keep your weight in the heels of your feet and extend your arms in front of you.
- Push into the balls of your feet to jump, letting your arms naturally swing backward.
- Repeat for 45 to 60 seconds.
The side plank is a challenging exercise that will stabilize your spine and strengthen the muscles located on the side of your body. Building strength in these areas can help improve balance and prevent painful back injuries.
- Lie on your left side with your legs extended and stacked on top of one another. Lay your left forearm flat on the ground, so your left elbow is directly underneath your left shoulder.
- Contract your core muscles and lift your hips off the floor. Your body should form a straight line from head to toe. You can place your right hand on your hips, or try extending it straight up toward the ceiling.
- Hold this position for 15 to 30 seconds.
- Slowly lower your body back to the ground and repeat. Perform this movement five times on each side.
The lateral plank walk works the muscles in your core, back, legs, shoulders, and arms. It may only take a few minutes for this exercise to activate your muscles and make you feel the burn from head to toe.
- Start in the traditional plank position with your hands positioned underneath your shoulders. Your body should form a straight line.
- In one motion, move your right hand and right foot out to the right. Then, immediately shift your left hand and foot to the right, so you are back in the plank position. This completes one rep of this exercise.
- Do five reps to the right, followed by five reps to the left.
Incorporating these four exercises into your routine can help you can stay in shape and build strength without ever leaving your home.