4 Easy Exercises Without Equipment That You Can Do at Home, Let's Try Them Now!

Kapanlagi.com - Many people believe that to stay fit and maintain an ideal weight, they must spend hours at the gym. However, did you know that to maintain body health, it is sufficient to exercise for 150 minutes a week or about 30 minutes each day?

Unfortunately, laziness and fatigue after a long day at work often become obstacles for many people to exercise. But don't worry! There are many types of workouts you can do at home, even before or after work, without having to go to the gym or use heavy equipment like dumbbells.

As reported by Kapanlagi.com from Healthline, Friday (31/1/2025), here are some simple equipment-free workout movements that you can try at home, which will certainly be very beneficial for your health.

1. Squat

Squat is an effective exercise movement for tightening the calf, thigh, and buttock muscles, as well as involving core muscles like the erector spinae. This movement increases lower body strength and flexibility in the back and hips, while also burning calories quickly.

To do it, stand with your feet slightly wider than shoulder-width apart, push your hips back, and bend your knees until your thighs are parallel to your knees forming a 90-degree angle. Hold for a moment before returning to the starting position to feel the benefits.

2. Push Up

Push up is a simple yet effective bodyweight exercise that engages many muscles to build strength, especially in the core and upper body areas.

This movement works the triceps, chest, and shoulders simultaneously. To perform it, position your body in a plank with tight muscles, shoulders pulled down, and neck neutral.

Bend your elbows to lower your body until your chest almost touches the floor, then push back to the starting position while keeping your elbows close to your body to prevent injury.

Push ups not only build a strong body but also improve overall fitness.

3. Side Plank

Side plank is an important exercise to strengthen the core muscles and support overall body health.

Although it looks simple, this movement requires high concentration to connect the mind, muscles, and movements accurately. The way to do it is by lying on your side, stacking your legs, and using your arm as a support.

Lift your hips and knees until your body forms a straight line, then repeat on the opposite side after a few seconds. This exercise is effective for strengthening your core.

4. Plank

Plank is one of the most effective ways to tighten the abdominal muscles and the whole body. This movement stabilizes the abdominal muscles without making your back feel tired, as when doing sit-ups or crunches. With a simple movement, plank is very efficient in training various body muscles.

Although the focus is on the core muscles, plank also trains the strength of your arms, shoulders, upper back, and legs. Plus, this movement can help reduce belly and thigh fat! Plank also plays a role in improving posture, making it more upright and healthy.

To do a plank, start in a push-up position with your hands and feet firmly gripping the floor, back straight, and body muscles tightened. Lift your chin slightly and direct your gaze forward, right in front of your hands.

Take deep and controlled breaths while maintaining tension throughout your body, so that your abdominal muscles, shoulders, triceps, glutes, and quadriceps can work optimally. For maximum results, hold this plank position for at least 30 seconds.

(kpl/rao)