How to Exercise at Home Without Equipment

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There are many exercises that can be done at home without equipment, and these include the butt bridge, an exercise for the side of the thigh and an exercise for the shoulder muscles. Do a full-body workout at home and without equipment with help from a strength and conditioning specialist in this free video on exercise and fitness tips.

Part of the Video Series: Exercise & Fitness Tips
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Video Transcript

Hi I'm Ashleigh Gass, strength and conditioning specialist with BrilliantAthlete.com. How to exercise at home without equipment. Well we're going to focus on three exercises that you can do at home on the floor without equipment. You just need yourself. The first exercise is a butt bridge. This will help strengthen your bum and your lower back. So I'm going to start off, I'm going to pull my belly button in towards my spine and I'm going to squeeze my butt cheeks together and lift up off the mat and just pause at the top. You should really feel your bum working here and come back down again. And up and back down. That's a butt bridge. The second one that you can do at home is for the side of your thigh. This will also help strengthen your bum, your legs and your lower back. So I just start with my legs one on top of the other and I lift my top leg straight up just until I feel the muscles squeeze in the side of my leg and then I go back up again and do the number of reps that feels appropriate for you. And then third exercise, well you can actually use a water bottle for this one, everyone's got a water bottle at home. This is for one of your shoulder muscles. You keep your elbow on your hip and you just rotate your palm to your face and back down again. Palm to face and back down again and you should feel that through the back of your shoulder. So there's a few exercises that you can start doing right away at home without any equipment. Thanks, I'm Ashleigh Gass with BrilliantAthlete.com.

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