Hitting the gym isn’t the only way for you to work on those muscles of yours because you can still get a well-toned body even when working out at home. It’s easy to join the bandwagon of fitness buffs out there who spend a good number of hours in the gym, pumping iron, but if you don’t have the budget to sustain this kind of workout regimen, you might not be able to maintain a toned physique for a long time.
If you want to have complete control on your fitness, doing bodyweight exercises is worth it because they can be done anywhere, anytime. Adding these exercises to your regimen can help give your workout program a boost and at the same time, challenge your muscles further.
- Short Leg Pull Front. Start this exercise by going down on all fours with your wrists under your knees and shoulders under your hips. Using your core muscles, lift your knees off the floor by 2 to 4 inches. Exhale then jump your feet up in the air. Make sure that your spine is neutral. Inhale as you go down to soften the landing.
- Hand Clap Squat. Stand up straight with feet about hip-width apart. Go down into a squat by bending your knees and pushing your hips backward. Clap hands by driving right hand between your legs with your left hand touching the right under the left leg. Press down on the floor to drive yourself upwards and with your hands clapping overhead at the top of your squat. Do the same with the other leg. Do 2 sets of 20 reps.
- Scissor Kicks. Lie on your back with your legs extended. Place your hands under your glutes with your palms facing down. Raise your feet about a foot off the ground and hold this pose for a few seconds before kicking your feet back and forth. Keep your core muscles engaged throughout. Do 4 to 6 sets of 10 to 15 repetitions.
- Turkish Half Get-Up. Lie down on your back on the floor with your right knee bent and your right arm extended towards the ceiling. Do an ab crunch to raise your upper body off the floor and into a seated pose. Bring left hand down on the floor then shift your weight towards it to raise hips off the floor. Make sure that you extend your hips as much as you can while bending backwards with your right hand reaching backwards. Go back to starting position slowly. Do 2 sets of 5 to 10 repetitions before switching sides.
- Bear Crawl Exercise. Go down on all fours then raise your hips and knees off the floor so your weight is distributed to the balls of your feet and your shoulders. Your knees should be bent slightly, your spine should be long, with your arms straight. Move your left hand and right foot forward. Your knees and toes should be pointing forward as you move. Do the same thing with your left hand and right foot until you have crawled a significant distance.