Who says you need a pricy gym membership or costly equipment to get in shape? You can get healthy and fit with no cost at all. In fact, all you will need is some determination and dedication. In no time at all you will see your body take a new shape by just working out in the comfort of your own home. These 10 bodyweight workouts from happyfitmama.com are simple but effective ways to improve your balance, flexibility and strength. So let's get started.
For this exercise, stand up tall with your legs straight and your fingers touching the floor. Keep your legs straight and lower your torso toward the floor and walk with your hands forward. When you are in a push-up position, take some small steps so your feet meet the hands. Do this for eight to 10 reps.
2. Mountain Climber
Get on your hands and knees and bring your left foot forward under your chest while straightening your right leg. Keep your hands on the ground while you jump and switch legs. This bodyweight workout is no joke.
Start out in a low squat position with your hands on the floor. Jump with your feet back to a push-up position and complete one push-up. Return your feet to the squat position and then jump up as high as possible before squatting and moving back into a push-up position.
5. Single Leg Deadlift
Stand up straight with your feet together. Lift your right leg slightly and lower your arms and torso while raising the right leg behind your body. Keep your left knee slightly bent and reach your arms as close to the floor as you can. Raise your torso while lowering the right leg and then switch legs.
6. Wall Sit
Slide your back down a wall until your thighs are parallel to the ground, keeping your knees above your ankles and your back straight. Do this for 60 seconds per set. If you start to shake, you are doing the exercise properly.
7. Dolphin Push-Up
Start out down on the floor, knees and elbows on the floor, shoulder width apart. Lean forward, moving until your head is over your hands. Push up through the arms and return to the starting position.
8. Triceps Dip
All you need for this is a step or a bench. Grab the edge and straighten your arms. Bend them to a 90-degree angle and straighten again, with your heels pushing towards the floor. If you want to make it a little more difficult, try lifting one leg off the floor.
Lie on your back with your knees bent and feet hip-width apart. Put your arms at your side and lift up your spine and hips. In this position, only your head, feet, arms and shoulders should be on the ground. Lift one leg upwards and then back down and back up. Try to do 10 reps per leg.
10. Side Plank
This is just like a regular plank but to the side. Roll over to your side and come up on one foot and elbow. To do properly, make sure the hips are lifted and your core is tight. Try holding for 30 to 60 seconds.