Niles Family Fitness Center's Blog

4 Exercises That Do Not Require Equipment

By: Niles Family Fitness Center

November 14, 2023, 10:00 am - Categories: Workouts / Fitness Tips

• Push-ups are a great exercise for strengthening your chest, triceps, and shoulders. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest touches the ground, then push back up to the starting position.
• Squats are a great exercise for strengthening your legs and glutes. To do a squat, stand with your feet shoulder-width apart and lower your body as if you were sitting in a chair. Keep your back straight and your core engaged. Push back up to the starting position.
• Lunges are a great exercise for strengthening your legs and glutes. To do a lunge, step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Make sure your front knee is directly over your ankle and your back knee is hovering just above the ground. Push back up to the starting position and repeat with the other leg.
• The plank is a great exercise for strengthening your core and improving your balance. To do a plank, start in a push-up position with your forearms on the ground. Hold your body in a straight line from your head to your heels. Engage your core and hold the position for as long as you can.

You can modify these exercises to make them easier or more difficult depending on your fitness level. It is important to warm up before exercising and cool down afterward. You can warm up by doing some light cardio, such as walking or jogging, for 5-10 minutes. You can cool down by doing some stretches. We can help you on your fitness journey. Visit the Member Services Desk to learn more about membership and specialty programming to help you get started.

REFERENCE:
Today staff. “Strength Training Exercises for Your Home Workout (No Gym Needed).” Today, October 19, 2023. https://www.today.com/health/strength-training-exercises-your-home-workout-no-gym-needed-t192702.