Home Workout For No Equipment

This Six-Week, At-Home Workout Program Can Whip You Into Shape

 

Superman exercise

Raise your arms and feet off the floor, keeping your core flat on the ground. 3. Hold the raised position for three seconds and then lower your arms and feet back to the floor. Now that you know the superman, add it to your workout arsenal and strengthen your upper back and lower back while toning your glutes
                                       How to Do the Superman Exercise | POPSUGAR Fitness
 

Push Up exercise

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength
                                   Perform Perfect Push-Ups | STACK

Bent knee push ups

In reality, a modified push-up is a “bent-knee push-up,” and to do one, you start kneeling, then place your hands shoulder-width apart on the floor. Keeping your core engaged, you bend your arms, lowering your upper body until your chest touches the floor. Then, you slowly push your body up, extending your arms
                                 Shirtless Muscular Man Demonstrates How To Perform Knee Push Ups - High Quality Free Stock Images

Downward Dog pose

Downward Dog Pose, Downward-facing Dog Pose, or Adho Mukha Shvanasana, is an inversion asana in modern yoga as exercise, often practised as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun
                                           How to do Downward Facing Dog Pose - Adho Mukha Svanasana | Ekhart Yoga

Front plank

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Plank is one of the best calorie burning and beneficial exercises. 
plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.
 
Abs Workout: The 6 Best Plank Exercises for a Strong Stomach | Shape

Cobra Pose

Performing this asana regularly can not only help reduce belly fat but also cure digestive ailments like constipation. The cobra pose is great for those suffering from respiratory disorders and back pain. … Using the belly and back muscles, lift body off the floor as you inhale.
 Your Complete Guide to the Cobra Pose | DIY Active

Squats Jump

Jump squats increase your explosive power, improve upper and lower body strength, and burn calories faster than regular squats. … Plus, the flexibility gained in your ankles and hips from the fluid motion of a jump squat will help prevent injuries during other exercise routines.he number of squat jumps per set will depend on your goals. 
You aim for higher and more explosive jumps if you are trying to develop power and improve your vertical jump. You might do only five reps for three to four sets. If you want general conditioning, you would do more jumps and do them faster
 Power Up Your Jump Squats (Literally) | Men's Journal

 

Glute bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips and shoulders form a straight line. … Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
BREAK IT DOWN: The Glute Bridge - Experience Life

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