Who says you need fancy equipment to get a solid strength workout? Whether you're traveling, can't make it to the gym, or simply prefer to exercise at home, mixing and matching the following nine body weight exercises provides an all-around full body workout—no equipment required. A combination of cardio, strengthening, and toning exercises are sure to make you break a sweat and get those endorphins going no matter where you are.
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Warrior III
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This yoga move from Kristin McGee's cellulite-fighting yoga routine tests your balance, tones your legs, and strengthens your core.
How to do it: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for five breaths and then slowly return to standing.
Switch legs and repeat.
Low-Belly Leg Reach
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This move targets your six-pack and corset muscles. The corset muscles lie beneath the obliques, and are the body's natural weight-lifting belt.
How to do it: Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3 to 5 seconds. Exhale and extend legs to 45 degrees; hold for 3 to 5 seconds while squeezing lower belly. Do two sets of 10 to 15 reps.
Straight-Line Side Lifts
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This move tackles hard-to-reach problem areas like the outer thighs. It's also blasts belly fat.
How to do it: Lie on your left side with your legs straight and stacked on top of one another and your feet flexed. Rest your head on your straight left arm. Inhale while lifting both legs off the ground, then exhale while slowly lowering them until they're about 1 inch off the ground. Do 10 to 12 reps, then switch sides and repeat to complete one set; do three sets.
Swan?Dive
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A staple in many yoga and Pilates workouts, the swan dive strengthens back muscles to improve your posture. This move is from Kristin McGee's Secret to an Amazing Body Pilates routine.
How to do it: Lie face down on a mat with arms stretched overhead, toes pointed. Lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Then, circle your arms out to each side of your body behind you. Exhale and reach your arms toward the toes, palms facing the body. Hold for one count, then bring arms back to starting position and relax entire body to ground. That's one rep. Repeat for 6 to 8 reps.
Chaturanga
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This super-challenging yoga move, from Kristin McGee's Yoga Routine for Strong, Slim Arms, strengthens your wrists, arms, abs, and lower back. If you can't control your body as you lower it to the floor, try starting with your knees on the ground.
How to do it: Begin in a plank position, keeping your elbows directly above your wrists. Keep your body in a straight line and bend elbows to 90 degrees while lowering toward floor. Contract abs; be careful not to round shoulders forward.
Eagle Pose
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This yoga move is ideal for testing your balance and activating your lower body muscles to maintain balance.
How to do it: Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your right arm under your left and back over top; press your palms together.
Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and a bit forward at the waist. Hold for five breaths, then repeat with arms and legs reversed.
Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot's toes on the ground for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.
Chair Twist
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Strengthens the lower and upper abdominals, obliques, hips, thighs, and butt.
How to do it: Stand with your feet together. Bend knees, reaching hips back (knees behind toes), lowering until thighs are nearly parallel with floor; raise arms forward and up. Rotate torso to right and secure left elbow on outside of right knee. Hold for three breaths; return to starting position. Repeat on left side; that's one rep. Do three reps.
Caterpillar Plank
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Take the traditional plank exercise to the next level with this more challenging modification. It does wonders for your upper body and core.
How to do it: Standing with feet shoulder-width apart, bend forward at the waist and place your hands on the floor; crawl forward to plank position with shoulders directly over wrists. Bend elbows to lower your body toward the floor, then push back up. Next, bend your left knee, bring it up and in toward your chest, then rotate your waist as you raise your bent left leg out until it's parallel to the floor. Return to plank and repeat on the opposite side. Return to standing.
Boat Pose
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Fights lower-belly pooch—an area that can be really hard to tone, especially after you've given birth.
How to do it: Sit with your knees bent, feet flat on a mat, and hands on the ground. Lean your upper body back and lift your legs so your body forms a V. Stretch your arms forward, palms facing in. Tighten your lower-ab muscles while keeping your shoulders relaxed, back straight, and chest lifted. Lengthen your legs and engage your inner thighs. Hold for five slow, deep breaths, then lower your legs. Do three reps.
Watch the video: Boat Pose.
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