Master these top 3 exercises to do at home with no equipment and eliminate the gym. Everyone is busier than ever in this day and age. Getting to the gym regularly can be challenging. So, if you want a solution to get a full-body workout in the comfort of your own home, do these top 3 exercises to get in shape and feel great. So, with no further ado, let’s get into it.
Top 3 Exercises #1 – The Push-up
Push-ups have been at the top of the list of the top 3 exercises for decades as one of the best exercises of all time. On the surface, they seem simple and basic. But if done right, they can challenge even the most seasoned fitness professionals. From beginner to advanced, the push-up can be executed to make real gains. And let’s be real, that’s what it’s all about.
Regardless of your fitness level, form is the key to success:
Your core must be tight (tighten your abdomen and squeeze your butt-cheeks together): This is to prevent your butt from dropping creating a bow in your back. If your back bows, it will be strained, and you will be loose and off balance. Tip: Think of the term “lock it down”. This relates to being strong and stable, and ready for action.
Standard hand placement: For regular push-ups, hands should be placed slightly wider than shoulder-width. Too close or too far apart, and you will put unnecessary strain on your shoulders. The arm angle should be 90 degrees to the floor. Tip: Once your hands are firmly on the floor, walk with your toes to make small adjustments forward and back. This is easier than adjusting your hand position.
Standard upper arm angle (from shoulder to elbow): During the movement, your elbow should stay about 45 degrees from your body. Tip: Imagine looking down at yourself in the push-up position. At the bottom of the move, you should look like an arrow, not a ‘T’. As you go up and down in the movement, make a conscious effort to keep your elbow moving back at the same angle every rep.
For beginners:
If you are just starting, holding the ‘Plank’ position can be difficult. The solution: Keep your knees on the floor. This will eliminate some body weight, allowing you to focus on executing the move with proper form. You should be able to draw a straight line from your shoulders through your hips and to your knees. Remember, form is key!
Standard push-ups:
Once you have mastered the beginner push-up, get off your knees and support yourself on your toes. Tip: If you are still feeling unbalanced, start with a wider foot placement. This will help prevent any wobbling. Remember your form. You should be able to draw a straight line from your shoulder through your hips to your feet.
Advanced push-ups:
Once you’ve mastered the standard push-up, you can have fun and get creative with it. There are so many variations of the move to target different muscle groups. Wider hands will target more of the chest. Hands closer together will target more of the triceps. Tip: To add more tension, focus on trying to touch your elbows together rather than pushing up off the floor. The more you squeeze, the more tension you will feel.
Top 3 Exercises #2 – Back Extensions
Training your back can be a difficult task with no equipment or resistance. So, what’s the solution? Back extensions. This is a great move for your lower back, core, and toning your butt and hamstrings. This is why it is in the top 3 exercises. You want to keep your head and neck relaxed to avoid putting any extra strain in those areas. Put the tension where you need it.
The setup:
Lay flat on your stomach, face down. Arms straight out over your head and legs straight out behind you. You should be as straight as a board. Tip: If you’re a beginner, bend your elbows and keep your hands under your chin. But, under no circumstances do you use your hands to lift your head, thinking it will help you get more height. All that will do is strain your neck.
The movement:
The goal here is to make a banana shape by raising your arms and legs off the ground as far as you can. Tighten your butt, your hamstrings and your back. Tip: Think of raising your elbows and knees, not your hands and feet. How far can you get them off the ground? Go slow and stay in control. Squeeze and release.
Top 3 Exercises #3 – The Burpee
Oh no! Not the Burpee! Why does everyone hate doing burpees? Simply put, they are hard. Why are they hard? Because they work your entire body and are extremely effective. This is why it is in the top 3 exercises to do at home. Because when has success ever been easy, right? So don’t be afraid. Before you know it, you will be a rockstar at these.
For beginners:
Stand up straight, shoulders back, and your core tight. Drop down to your hands and step back into a plank position. Perform a single push-up. Step your feet to your hands and stand up. That is one rep. Tip: Go as slow as you need. There is no reason to rush through these when you are just starting out. So take your time and do them right. Slow and steady wins the race here.
Standard:
Stand up straight, shoulders back, and your core tight. Drop down to your hands while hopping your feet back into a plank position. Without pausing, perform a single push-up. Jump your feet to your hands. When you stand up, jump up in the air, and reach for the sky. That is one rep. Tip: Don’t worry about speed right away. Pick up the speed as you get more comfortable with the move.
Advanced:
Stand up straight, shoulders back, and your core tight. Jump down to a plank position and simultaneously perform a push-up. BUT, you’re not just doing one. You will do 4 in total. First is standard. Second, you will bring your left knee to your left elbow at the bottom of the push-up. Third, you bring your right knee to your right elbow at the bottom of the push-up. The fourth one is standard. Jump your feet to your hands. Jump in the air, bringing your knees to waist height. That is one rep.
Conclusion:
If you master these top 3 exercises, you will feel amazing and be well on your way to a healthier you. Stick with it, and the results will come. Tip: With fitness, consistency is key. Slow and steady will get you to the finish line. It’s a marathon, not a 100m dash. It’s about changing your lifestyle and creating healthy habits. So I ask, what version of you do you want to be? The you right now, or the 6 months of consistency you?
