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  Want to get fit but don’t have any gym equipment at home? No worries! You don’t need fancy weights or machines to get a great workout. Some of the best exercises you can do with just your body. So, whether in your living room, bedroom, or even outdoors, here are some no-equipment exercises you can start doing now. Let’s get moving!
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  1. Jumping Jacks

Remember jumping jacks from when you were a kid? Well, they’re still awesome! Jumping jacks are great for warming your body and pumping your heart.
  • Here’s how: Stand with your feet together and arms by your sides. Jump your feet out while raising your arms overhead, then jump back to the starting position. Keep repeating this for about 30 seconds. It’s simple, but it works!
  • Let’s try it: Do a set of jumping jacks right now. You’ll feel the energy rush almost instantly.

  1. Squats

Squats are fantastic for working your legs and glutes (aka your booty!). They help build strength and tone your lower body. How to squat: Stand with your feet shoulder-width apart. Lower your body like you’re sitting in an invisible chair, making sure your knees don’t go past your toes. Then, push back up to standing. Repeat for 10-15 reps.
  • Tip: Keep your chest up and your core tight for better balance.
  • The challenge for you: Do three sets of squats. It may burn a little, but that just means it’s working!

  1. Push-Ups

Push-ups are a classic exercise that works your chest, shoulders, triceps, and even your core. Don’t worry if you can’t do a full push-up yet – you can modify it by doing push-ups on your knees.
  • How to do it: Get into a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest is just above the floor, then push back up. If it’s too hard, drop your knees to the floor and do the same movement.
  • Try this: See how many push-ups you can do in one go. Even if it’s just 5, you’re off to a great start!

  1. Plank

Want to work on your core and strengthen your abs? The planks are perfect. It looks simple, but holding a plank position is harder than it seems.
  • How to plank: Get into a push-up position but with your forearms resting on the ground instead of your hands. Your body should form a straight line from head to heels. Hold this position for 20-30 seconds to start, then try increasing your time as you get stronger.
  • Let’s do it: Hold a plank for 30 seconds right now. It might feel tough, but you’ll feel stronger each time you do it.
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  1. Lunges

Lunges are great for toning your legs and improving your balance. Plus, they help strengthen your core as well.
  • How to lunge: Stand tall, step forward with one leg and lower your body until both knees are bent at about a 90-degree angle. Push back up to standing and switch legs. That’s one rep. Try doing 10-12 reps per leg.
  • Quick challenge: Do two sets of lunges and feel your legs getting stronger with each step.

  1. Mountain Climbers

Mountain climbers are a great full-body exercise that works your legs, core, and arms while also giving you some cardio. It’s like running in place, but down on the ground!
  • How to do it: Start in a push-up position. Bring one knee toward your chest, then switch legs quickly like you’re “climbing” a mountain. Keep your core tight and try to keep moving for 20-30 seconds.
  • Your turn: Set a timer for 30 seconds and go for it! You’ll feel the burn in your core and legs, but it’s worth it.

  1. Burpees

Burpees are an intense full-body workout that gets your heart rate up. They combine a squat, push-up, and jump all in one, so it’s a serious calorie burner.
  • Here’s how: Start standing, then squat down and place your hands on the floor. Jump your feet back into a plank position, do a push-up, then jump your feet back in and leap up with your arms overhead. Repeat for 10 reps.
  • Challenge: Burpees are tough, but give it a shot. Do 5 burpees right now and see how you feel. As you get stronger, work your way up to 10 or more!

  1. Glute Bridges

Glute bridges target your glutes and hamstrings and are great for building a stronger lower body.
  • How to do it: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the floor, squeezing your glutes at the top, then slowly lower back down. Repeat for 15 reps.
  • Try this: Do three sets of glute bridges and feel your lower body getting stronger with each lift.
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Final Thoughts

You don’t need a gym membership or fancy equipment to get in shape. With these no-equipment exercises, you can start working out anywhere, anytime. Whether it’s squats, lunges, push-ups, or planks, these simple moves can help you build strength, burn calories, and boost your fitness. So, what are you waiting for? Try a few of these exercises right now, and see how great you feel afterwards. Your body will thank you!
Got a suggestion? Contact us: editor@connectnigeria.com
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This article was first published on 2nd September 2024

chidiogo-akaelu

Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.

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