Do you want to lose weight or get stronger but can’t afford a gym membership? Then these simple exercises are for you. You do not need any pieces of equipment, just some space and you’re good to go.
Also commonly called press-ups, this is one of the most basic yet effective bodyweight moves you can perform because of the muscles involved in the execution.
a) Start in plank position, shoulders pulled down and back, your neck neutral.
b) Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to start.
c) Complete 3 sets of as many reps as possible.
This exercise increases lower body and core strength.
a) Start by standing straight, with your feet slightly wider than shoulder-width apart and your arms by your sides.
b) Brace your core, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit on a chair then go back up.
c) Complete 3 sets of 20 reps.
The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
a) Plant your hands directly under your shoulder like you're about to do a press-up.
b) Ground your toes into the floor and squeeze your glutes to stabilize your body.
c) Hold the position for as long as you can.