To get in shape, it is not always necessary that you have to hit the gym. Equipment-free workouts are always fun, convenient and of course, pocket friendly. You can do your workout anytime and anywhere without any hassle. However, it is important to keep in mind that nobody can lose fat easily, not until their food and exercise routines are balanced. So here are a few tips, and equipment-free activities that you can bring into your routine to stay fit and fat-free.
Frog pushup
Frogs have powerful legs because of their hopping movement. Doing similar types of pushups can help you build stronger legs and strengthen your core while opening your hips, ankles and upper back and firing up your thighs. This is an amazing exercise that will help you to open up your inner thighs and hips. You will also feel more strength in your shoulders. You need to follow below-mentioned steps to do this exercise:
- Start with a high plank position by setting your hands underneath your shoulders.
- Now carefully jump your feet in an outward position in your hands.
- Next, while dropping into a deep squat position, push your knees out and keep your feet flat on the floor while pressing your chest open with your hands.
- After one repetition, reach back to the same position and repeat the same exercise.
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Monkey lunge
To open up your inner thighs and hips, this exercise can help a lot. If you experience groin pulls or tightness, this move can be helpful. You will feel some stretch in your shoulders too. You need to follow below-mentioned steps to perform this exercise:
- Slowly step yourself towards the left and lower your body into a lateral lunge, placing both hands on the floor.
- Now without moving your feet, lift your hands and hips and shift your weight over your right foot. This way you will end up on the right-sided lunge.
- Do the same pose back and forth 5-6 times and take a break.
Squat walk
This exercise can help you burn more calories in comparison to normal walking or squats. This happens because squat walks increase heart rate resulting in more cardio conditioning. Squat walks hammer your quads but will also bring more balance to your body. As it teaches us to shift weight from one hip to another in every step. Follow the below-shared steps to perform a squat walk:
- Start in a staggered squat position with your right leg forward, heel flat, and your left leg staggered behind on its toes so that the front of your foot is aligned with your right heel.
- Now gradually push your hips back and down as far as your body allows with a straight back.
- Walk forward, taking short steps for 30 to 60 seconds.
In-and-out squats
To get stronger, shaped and leaner legs this is the perfect exercise. The exercise involves your body's biggest and strongest muscles. Due to this, a metabolic disturbance happens because of which you'll be burning calories even after you stop doing it. Follow the below-shared points to do this exercise:
- Bend your knees, ankles, and hips. While doing this keep your feet together closer.
- Now carefully jump with your feet outward. Give yourself a soft landing sticking to the same position. Do not let your hip rise.
- Jump your feet back in.
- Keep your head and hips down throughout the movement as you repeat for 30 to 60 seconds.
Skater jump
This exercise primarily focuses on the legs. It also helps to move your hips making them stronger. Start with the following steps to follow skater jumps.
- Put your body’s weight on the right side with your knee bent.
- To keep yourself slightly off the ground, bend your left knee too.
- Now slowly and carefully lift your right leg and jump to your left. Land softly and hold that position for 2 seconds keeping your hips back and down throughout.
- Repeat the movement with increased speed.