Bachelor of Computer Application, BCA, TU
014240005, Putalisadak Kathmandu
Now, there are no excuses for not working out because you don’t have time to hit the gym or you don’t have any equipment. You can do a full body work out doing these body weight exercises with no equipment required. You can use your own weight as resistance and do it at small amount of space.
Lower Body: Prison squat
Prisoner squats are good for beginners—the hand position above your head forces a tall chest and teaches you a good thoracic extension.
Step your left foot out to your left side. Bend your left knee and lower down into a squat. Push off the floor with your left foot to return to standing. Repeat on the right. Continue alternating legs for two sets of 15 reps.
Lower down into a squat. Then rise up as you extend your arms and rotate your torso to your left. Return to center, lower down into a squat, rise up, and rotate right. Alternate sides for two sets of 15 reps. For a greater challenge, hold a weigh or medicine ball.
Lower Body: Low side to side lunge
The side-to- side motion of this lunge fires up the quads, targeting the inner and outer thighs and hips. The side lunge also targets the hips, helping to slowly improve flexibility and range of motion.
It focuses on rotational movement using only body weight, making it a great core exercise.
Stand up tall with the legs straight, and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.
Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps.
Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set.
Single Leg Dead lift
Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.