Working out with equipment is not always practical in this fast-paced world. An effective method to get fit fast without equipment on the road -- or at home -- is with body-weight exercises. Body-weight exercises use the weight of your body instead of weights or machines to provide resistance to build muscles fast. Talk with your doctor before you begin a new exercise regimen.
Chest and Arms
The pushup is an effective exercise to work the pectorals, triceps and deltoids. To perform, begin with your hands shoulder-width apart. Place your feet together and straighten your legs and arms. Tighten your core and lower your chest to the ground, and then push back up. Perform 30 repetitions. Triceps dips condition the deltoids, triceps and pectorals. To perform, sit on the edge of a chair with your hands gripping the edge and straighten your elbows. Slide forward so your hips clear the edge of the chair. Slowly lower yourself until your elbows are at a 90-degree angle. Straighten your elbows and repeat. Perform 30 repetitions.
The Superman targets the erector spinae muscles. To complete, lie face down with extended legs and arms and a tight core. Slowly raise the arms and legs together. Hold and then return to the starting position. Perform 30 repetitions.
Legs and Hips
Clock lunges work the gluteus maximus, quadriceps, hip abductors and hamstrings. Start with your feet together. Step out with your right foot in a forward lunge. Bend your knees to 90 degrees. Stand back up and bring your feet together. Next, lunge out to the right and stand up. Lunge backward to 6 o’clock and stand up. Finally, lunge to the left and stand up. A complete clock rotation is one repetition. Complete 20 repetitions on each leg. The single-leg squat is an effective exercise for the quadriceps, hamstrings and gluteus maximus. To perform, begin with your arms out in front of you. Raise the left leg while flexing the right ankle and pushing the hips backward. Lower your body while keeping the left leg raised. Hold for two seconds and return to the starting position. Complete 30 repetitions on each leg.
An effective exercise to challenge the rectus abdominis and psoas muscles is the flutter kick. To perform, lie on your back with your head raised and your hands under your buttocks. Extend your legs and lift your heels 6 inches off the ground. Quickly perform small alternating kicks with the legs. Perform exercise for 60 seconds.
The mountain climber challenges the cardiovascular system as well as the major muscle groups of the upper and lower body. Begin on your hands and knees. Bring the right foot under your chest while straightening the left leg out behind you. Keep your core tightened and your hands firmly on the ground. Quickly bring your left foot under your chest and extend the right leg out behind you. Return to the starting position and repeat with the opposite leg. Perform 30 repetitions.
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