A busy schedule takes a toll on your daily workout routine and possible gym time. But well, when there’s a will there’s a way. Now abs and a toned body are just a step away with this quick home workout without a single equipment. These quick and effective exercises are time-saving but will help tone your body effectively.
Follow these quick workouts if abs, toned body, and firm booty and chest are your goals for the year.
Standing Leg Extension
This standing leg extension workout at home without equipment is simple to follow. Raise your knee such that your thigh is a slope to the floor. Extend your leg in front of you and hold this position for two seconds. Slowly return to the original position. Repeat. Standing leg extensions are a great way to strengthen your quads and toning your legs. When combined with a resistance band, the results are much more enhanced.
For firm and toned booty, stand with your back straight, knees behind toes, feet shoulder-width apart and toes pointing forward. Bending at your hips, lower yourself into a sitting position. Hold for two seconds, go back straight. Repeat.
This exercise strengthens and tones your quadriceps and hamstrings mainly. Adding a resistance band will increase the inward stress on thighs and therefore strengthen your quads more. Make sure your knees do not collapse inward with a resistance band.
For donkey kicks, get down on all fours such that your hands are underneath your shoulders and knees underneath your hips. Flex your foot as you lift your knee while keeping your knee bent at 90 degrees. Lower your knee, bringing it back to the previous position but without touching the floor. Repeat.
Donkey kicks are a great way to strengthen your Gluteus Maximus and increase booty bulk. If you perform donkey kick against resistance band, the increased stress on your leg will provide better and faster results.
Side-Lying Leg Raise
For leg raise exercise, lie down on the floor on your side. Place your upper arm in front of you for support with your lower arm supporting your head. Make sure your body is in a straight line and legs stacked.
Now slowly raise your top leg off the bottom leg. Hold this position for three seconds and bring back slowly. Repeat. This targets your gluteus medius muscles of both legs, abducting the raised leg and stabilizing the bottom leg. Performing this exercise using a resistance band enhances the result and even more toned legs and hips.
Another easy to follow work out at home without equipment is sit-ups. Lie down on the floor with your knees bent and your feet resting flat on the ground. Cross arms over your chest, place your hands on opposite shoulders. Tightening abdominal muscles, lift your head gently followed by shoulders. Hold the position for two seconds and lie down again. Repeat. Target muscles for sit-ups are rectus abdominis, oblique and transverse abdomens giving you swoon-worthy abs. Resistance band-aided sit-ups show better results.
For a standard pushup, get on all fours on the ground, hands at-least shoulder-width apart. Extend your legs back, your body in a straight line, and your feet touching or apart. Lower yourself bending your elbows at 90 degrees. Repeat.
Pushups benefit biceps, triceps, deltoids, and pectoral muscles of the chest and is one of the best workouts at home without equipment use. Adding a resistance band to the pushup will improve the results remarkably giving you a firm chest.