In an ideal world we would all be able to spend hours in the gym to sculpt our bodies, but unfortunately, this isn’t possible for everyone. Not only does modern life leave very little time to get to a gym and then spend a lot of time there, but the costs involved are often a serious financial drain.
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This doesn’t mean you can’t tighten and tone your body if you don’t have the time or money for a gym membership. There are actually exercises that can be done virtually anywhere and without the need to use any equipment. All you need to do the following exercises is a little bit of motivation, determination, and your own body weight.
1. Toe Touch-Downs
For a great exercise that not only strengthens your whole body but also helps to prevent injury, do toe touch-downs. By strengthening your hamstrings and glutes, it is also the ideal exercise if you want more power while hiking or even running.
Technique: Place your feet hip-width apart, and then lift your right leg off the ground behind you. While bending your hip, touch your left foot with your right hand. If done correctly, your core should be activated and your shoulders retracted. Repeat this exercise for three sets on each side with 10 reps per side.
2. Straight-Line Side Lifts
With this exercise, you can get rid of belly fat quickly while also targeting the outer thighs and other areas that are hard to reach.
Technique: Lie down on your left side while keeping your legs straight and stacked on top of each other. Keep your left arm straight and rest your head on it, and then while inhaling lift both your legs off the ground. Slowly lower your legs while inhaling, but stop about one inch from the ground before repeating. Keep doing this for ten reps, and then switch sides for another ten reps to complete one set. For quick results, perform three sets per session.
3. Curtsy Lunge
If you know how to perform a curtsy you’ll know how to perform this quick and easy exercise. It is designed to target your quads and glutes and will help you to sculpt beautiful legs.
Technique: Start with your core engaged and shoulders back before placing your right foot diagonally behind the left. The front foot should be straight ahead and your hands on your hips. Check that your knee is dropped down far enough that your knees form ninety-degree angles and your front thigh is parallel to the floor. Your front knee should also not move past your toe. After returning to a standing position, repeat the move on the other side. Repeat this exercise for 30 reps, and you will soon be reaping the rewards.
4. Switch Jumps
To build up a sweat in a hurry perform switch jumps, as it gets your whole body moving.
Technique: Start out with your legs slightly bent and spread out about shoulder-width apart. Cross your left arm in front of your body and hold the right straight out behind you while leaning forward. Swing your arms in and out while jumping straight up. While jumping also switch the way in which you are facing. Do one set of 20 jumps, switching sides, and then perform another set after you have done one of the other body sculpting exercises.
5. Single-Leg Push-Ups
Push-ups are great for working on your core and upper body, but the single-leg variety increases the intensity even more.
Technique: Begin by lying down with your body in a straight line. While keeping your back flat, lift your left leg slightly off the ground. As you inhale, lower your body into the push-up position, and then exhale as you push up. Remember to keep your leg lifted the whole time. After five reps, switch to keeping your right leg in the air during the push-ups. For a great workout perform three sets of single-leg push-ups.
6. Opposite Arm and Leg Lift
This is another body sculpting exercise that is a bit harder to perform than what it looks, but the results are worth it. With the opposite arm and leg, you will be able to tone your shoulders and glutes as well as improve balance along with core strength.
Technique: Start out on your hands and knees before reaching straight ahead with your right arm. While reaching with your right arm, also stretch backwards with your left leg and flex your foot. Remain in this position for five seconds before releasing. Repeat the process with your left arm and right leg to complete one rep. Continue with this exercise until you have completed at least 10 to 15 reps.
7. Tricep Dips
Tone and firm the back of your arms with this exercise.
Technique: Sit on the floor with both your legs extended fully in front of you. Place both hands behind you, about shoulder-width apart and with the fingers pointing forward. Keep your heels on the ground while shifting your weight backward and bending and straightening your arms. Repeat this at least 15 times to tone the muscles on the back of your arms. You can also increase the intensity of the tricep dips by lifting one of your legs while bending and straightening your arms.
8. Single-Leg Hops
With single leg hops you can increase the stability of your ankles while also increasing your heart rate.
Technique: Single-leg hops are very simple to perform. Firstly, lift your one leg and then hop forward and backward on the other 15 times. Then switch to the other foot, and repeat for another 15 hops to finish one set. Perform three of these sets and you will strengthen your legs in no time.
9. Y-squat Calf Raise
For a whole body workout that can help sculpt everything from your calves to your quadriceps give the y-squat calf raise a try.
Technique: Begin by standing with your toes pointed slightly outwards and your feet about shoulder-width apart. Form a “Y” shape with your arms by reaching up to the sky. While your arms are raised lower your body into a squat position. To do correctly, your thighs must be parallel to the floor and your hips pushed back as if you are going to sit in a chair. Then rise up again to the balls of your feet before going straight into another squat. Repeat this exercise for 20 reps.
With the corkscrew, you can give your obliques and abs a great workout.
Technique: Begin on your hands and knees, and then move your left arm up and across your body while also lifting and bending your right leg out to the side. Keep your back flat and core tight while in this position. Next, move your left arm back as far behind your body as you can while pulling your right leg to the left, towards your hand. Then return to the starting position, and repeat 20 more times before switching your position to the left and doing another 20 reps.