When it comes to getting in shape, you have a ton of different options. From cardio equipment to weights like barbells, dumbbells and kettlebells, it can sometimes be difficult to decide what makes the most sense for your specific goals. Also, in my training experience, many clients don’t have access to traditional exercise equipment and may even avoid the gym for convenience or logistical reasons. The great news is that if you want to get a lean, slim body, you don’t actually need any special equipment. In fact, bodyweight exercise can be just as effective in achieving outstanding fitness results as traditional exercise—even more so in some cases! The following is my list of the top eight no-equipment exercises for getting a lean, lean body fast.
Perform the following exercises as a standalone routine twice a week or incorporate them into your existing fitness routine. If you do them as an exercise routine, do three sets of 15 reps with 60 seconds of rest between each set. Read on to learn about Read’s no-equipment exercises to get a lean, lean body fast. Besides, be sure to check out the 5 Daily Exercise Habits for Women to Get Firm and Lean After 50.
The pushup is a fundamental exercise in any bodyweight routine. It’s a versatile compound movement that targets the chest, triceps, and core, along with supporting muscles like the deltoids and lats.
To perform a pushup, start by assuming a high plank position with your hands directly under your shoulders. Support your core and make sure your spine is neutral. Bend your elbows and shoulders, lowering your body to the floor. When your chest is about an inch off the ground, drive through both palms evenly, pushing your body back to the starting position. Make sure your hips don’t bend during this process. Repeat for target repetitions.
Next on this list of no-equipment exercises to get a lean, lean body fast is the lunge. Lunges are a functional exercise that works multiple muscles at once, especially the quads, glutes, hamstrings, and core. They also help promote overall balance and stability.
To perform a lunge, start in a standing position, keeping your feet hip-width apart. Step forward with your right foot, landing on your entire foot while keeping your torso straight. Lower your body until your right thigh is parallel to the ground and your right shin is vertical. As you lower yourself, rotate your left foot slightly inward to properly align your left knee. Push through the entire foot of the right leg to return to the starting position. Repeat for target reps, then switch legs.
The plank is a great core stability exercise, working the transverse abdominis, rectus abdominis, and obliques, among other muscles.
To perform a plank, start in a high plank position, similar to initiating a pushup, with your wrists under your shoulders. He lowers his forearms to the ground, keeping his elbows aligned under his shoulders. Maintain a neutral spine by engaging your core and squeezing your glutes. Hold this position, making sure your body forms a straight line from head to heels. Repeat for target time.
Squats are a vital lower-body exercise to any fitness routine and primarily work the quads, glutes, and hamstrings while engaging the core for stability.
To perform a squat, start by standing with your feet shoulder-width apart. He begins the movement by bending the knees and hips, lowering the body as if you were sitting in a chair. Keep your chest up and back straight, and make sure your knees don’t give out. Drive the movement through the entire foot, not the heels. Lower yourself until your thighs are at least parallel to the ground, then push through your entire foot to push yourself back up into a standing position. Repeat for target repetitions.
Mountain climbers are a dynamic exercise that combines cardiovascular training with strength work, targeting the core, hip flexors and quadriceps.
To perform mountain climbers, start in a high plank position with your wrists directly under your shoulders. Keep your core engaged and keep a straight back. Drive your right knee towards your chest without touching the floor with your foot. Quickly return your right foot to the starting position while simultaneously pushing your left knee towards your chest. Repeat this movement, alternating legs, for the target reps.
Glute bridges are a very effective exercise for strengthening the glutes, hamstrings, and core while also working on hip mobility.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Draw your lower rib towards your pelvis and engage your abs to strengthen your core. Push through your feet, lifting your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top of the movement and hold for about a second. Return the body to the starting position. Repeat for target repetitions.
Bicycle crunches are an effective exercise for your obliques and entire core, helping to improve balance, stability and rotational strength.
To perform bicycle crunches, lie on your back with your hands behind your head and elbows wide apart. Bend your knees to a 90 degree angle. Keep your right leg extended as you bring your left knee towards your chest. As you do this, lift your head and shoulders off the floor and twist to bring your right elbow toward your left knee. Switch sides by extending the left leg, bringing the right knee towards the chest and rotating the left elbow towards the right knee. Continue alternating like this for your target reps.
The last of these no-equipment exercises to get a lean, lean body fast is the jumping jack. Jumping jacks are a great full-body workout that improves cardiovascular health, boosts metabolism, and works multiple muscle groups, including the calves, quads, glutes, and deltoids.
To perform jumping jacks, start standing with your feet together and your hands by your sides. He hops feet wide as you raise your arms above your head. Without stopping, quickly reverse the movement, bringing your feet back together and lowering your arms to your sides. Maintain a brisk pace throughout the exercise. Repeat for target repetitions.
Sign up to our newsletter!
#exercises #equipment #lean #slim #body #fast