When it comes to building up our bodies, we simply LOVE finding excuses. “No, gym is too time-consuming.” “Well, I can’t exercise at home because I don’t have the types of equipment needed.” Blah, blah, blah. The thing is that it is time to stop being lazy and get to work instead. There are a plethora of exercises you can do at the comfort of your own place. And without any types of equipment. How? Well, by using bodyweight instead.
Follow me as I show you a simple routine which you can mix and match and watch your body transform.
I am pretty sure this is not the first time you’re hearing about planking. Its amazing results make it one of the best exercises you can perform. Simply lay down and balance yourself on your hands and toes. Position your body in a straight line. Pull your abs and hold in that position for 30 seconds to 60.
2. Plank With Arm Circle
Get in plank position. Now, with your left am reach back and circle overhead. Slowly bring it back on the floor and then repeat the process with the other hand. It is important to keep your pelvis steady and not let it drift up and/or down.
3. Plank With Lateral Arm Raise
Begin in the push-up position. Then slowly, stretch your left arm to your side and hold for five seconds. Then, place it back onto the floor and do the same thing with your right arm. Remember that if you feel too unstable, you can always try moving the hand that’s on the floor and position it under the center of your chest.
4. Two-Point Plank
Get in the push-up position. Slowly, raise your left leg and align it with your pelvis, and then gradually raise your right arm forward and stay in that position for at least 10 seconds. When you are done, switch sides. Now it is time to raise your right leg and then your left arm. Try to keep your body as stable as possible.
5. Mountain Climber
For this one, first get in a push-up position with your shoulders over your hands and shift your body weight on your toes. Then, bring your right foot forward and bend the knee while shifting the weight on the ball of your foot. After you do this, switch legs and repeat the same thing again.
6. Plank Jacks
Get in push-up position with your shoulders over your wrists. Keep your feet together. Then jump and pull your legs wide apart and then jump again to bring them back together. Remember to keep your body straight and steady.
7. Creepy-Crawly Plank
Get in the push-up position. Then, while bending your elbows out to the sides while lowering yourself down, bend your left knee and touch your left elbow with it. Then go back to the initial position and do the same move with the right leg.
8. Plank Side Walk
Begin in plank position with your hands underneath your shoulders, body in one straight line. Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you’re back in plank position. Your hands move together as your feet step apart.
Image Source: POPSUGAR Photography
Get in a push-up position. Then, jump and place your feet outside your hands which will bring you in a deep squat position. Jump back and then repeat the process again.
10. Plank With Bunny Hop
First, get into a push-up position. Jump up with your feet to the right side which means you will be bringing your knees towards your right elbow. Jump back into the initial position and then jump on the left side to complete one rep.
11. One-Legged Push-Up
First of all, begin by standing on your hands and knees. Then, stretch your left leg behind you and make it parallel to the floor. Bend your elbows and lower your chest towards the floor all the while keeping your left leg straight. Get back into the initial position and do the same thing with your other leg.
12. Plank With Shoulder and Knee Tap
Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat. Bring your right knee and your left hand toward one another under your body; return to plank and switch sides so your left knee meets your right hand.
These are regular push-ups. Keep your palms spread out and your body in a straight line. While you lower your torso, make sure to bend your elbows outwards. Hold for 2-3 seconds and then get back up.
14. Chaturanga Push-Up
Keep your palms spread out and your body in a straight line. While you lower your torso, make sure to keep your elbows in such position that they touch your ribcage. Hold for 2-3 seconds and then get back up.
15. Push-Up and Rotate
Begin in a plank position with your hips and feet in a straight line. Then, lower your body towards the floor and rise back up. Twist to the left and reach out with your left arm towards the ceiling. Make sure you don’t move your pelvis. Then, get back into the initial position and do the same exercise with your other arm.
Have you ever tried this routine? It gets your core really fired up!
You might also be interested in: This Easy 2-Minute Yoga Is A Whole-Body Exercise