Exercises You Can Do Anywhere, Anytime

No membership or expensive gym equipment exercise , no problem . You can format using your own body

weight - and you can do these exercises anywhere - on or in an environment outside the house to her room

or basement . Start with these eight shots and sure to be part of your overall training plan ( do not forget

cardio) at least three times a week.

Exercise , Movement 1: The Plank Pose
This yoga exercise is a great way to start your exercise routine and tighten your abs , back , thighs and

buttocks. On all fours and place your hands directly under shoulders , shoulder

width apart . Stretch your legs so that your body is in a push-up position , with

your weight on the balls of your feet. Engage your abdominal muscles and lift

your torso so that it forms a straight line with the body. Be sure to keep your butt
. Hold for about 10 seconds. Do 8-10 repetitions of this exercise and one or two
games to start, says Scott White, a personal trainer in Scottsdale , Arizona

Exercise , movement  2: Squats

Squats are one of the best exercises to strengthen leg muscles - the glutes ,

quadriceps , hamstrings and calves - and an essential part of an exercise routine .
Here's how: Stand with your feet hip width . Your toes should be directed in a

straight line , but can be angled slightly outward. Then, keeping your torso

straight and abs engaged, slowly bend your knees and lower hips toward the floor. Rise slowly . For your training plan , start with 8-10 reps and one or two series.


Exercise , Movement 3: Slots
Slots, like squats, exercise the leg muscles . Stand with one leg forward and one leg back . Bend your knees

, lower your body into a lunge position . Be sure to keep the front knee and back
knee at an angle of 90 degrees . Push your heels and slowly return to the starting

position. Beginners should do 8-10 reps and one or two sets in your workout

plan . As you gain strength and side vents add to your workout routine slots .




Movement Exercise 4 : abdominal knees ben

This exercise without equipment strengthens the abdominal muscles. Lie on your

back with your knees bent . Place your hands behind your head and pull your

elbows back . Exhale as you slowly curl your torso toward your thighs until your

 back is on the floor or carpet. Hold for a count of three - add more time as you

get stronger . Inhale as you lower your body on the carpet . Your exercise routine should include 10 to 12 repetitions and two to three sets of home .