How to Workout at Home Without Equipment or Weights


Countertop

No ballet studio? No problem. Tone up your glutes with your countertop or a sturdy desk instead with kickbacks.glute kickbacks

Stand facing a countertop, with your feet side by side about a foot from the counter. Place your fingertips on the counter for support. Lift your right leg behind you, keeping your leg straight. The effort to lift your leg should come from your butt muscle. That’s one repetition. Repeat as necessary before switching to your other leg.

Chair

Swiss balls are great for abs, but they take up a lot of space, so use a sturdy chair instead for these knee lifts.chair knee lifts

Sit on the edge of your seat with your feet on the floor and your knees together. Lean back against the back of the chair; hold on to the edges of the seat if you wish.

Keeping your knees together, lift them toward your chest while slightly tilting your shoulders and head toward your knees. Return to the beginning position and repeat as necessary.

Doggie squats
Dog-Squat

Grab your pooch and get squatting. As long as you have a compliant dog that doesn’t mind being held, you can easily add weight to your squats and lunges by simply cradling Fido close to your body. Just remember to keep a focus on form — your knees should remain behind your toes and in line with your toes as you lower yourself into the squat. Then, keep your torso upright and tall as you press through your heels to return to standing. Because you’ll have to physically hold your dog in your arms, you’ll also work your upper body.