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Ten(10) body weight exercises you can do at home to burn calories and gain six packs.

People & Lifestyle

Ten(10) body weight exercises you can do at home to burn calories and gain six packs.

You’ve probably heard people say things like, “You don’t need any equipment to have a great workout,” and “You can do these body weight exercises anywhere,” a hundred times. And honestly that’s great news because getting to the gym every day isn’t always a reality. But it’s not just a question of convenience (although, yes, they are convenient).

While you might think of strength training as requiring heavy weights and maybe some grunting (for good measure), the truth is that your body is itself a fantastic piece of workout equipment. Just by using the weight of your body and the power of gravity, you can build muscle, burn fat, and get an honest-to-goodness great workout. You just have to know the most effective way to put your body to work—for your body.

Keep practicing  these 10 handy moves at home to work up a sweat anytime, anywhere. There are some effective body weight exercises for biceps and your entire upper body, as well as moves for your lower body and your core. And they aren’t just body weight exercises to build muscle—there are plenty of cardio-focused moves which will get your heart rate up so you’re burning calories while working your muscles. Also shop at a very cheap price

1.Squats    

  • Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels.
  • Hinge your hips to sit your butt back and bend your knees until your thighs are parallel to the ground.
  • Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.
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Squats

2.Reverse Lunges

  • Start standing with your feet about shoulder-width apart.
  • Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
  • Push through your right heel to return to standing.
  • Repeat on the other side.
Image result for reverse lunge gif

reverse lunge workout

3.Lateral Leg Raises

  • Lie on your side, legs extended.
  • Lift your top leg 45 degrees, then lower slowly.
  • Do 5 lifts with your toe flexed, 5 with your toe pointed, and 5 with your toe pointed toward the ceiling.
  • Repeat on the other side.
Image result for lateral leg raises gif

Leg raises workout

4.Spider-Man Mountain Climbers

  • Start in a high plank.
  • Drive your right knee out and up toward your right tricep. As you do, turn your head to watch your knee meet your arm.
  • Alternate sides as fast as you can while still maintaining a sturdy plank and keeping your torso in place.
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spider man mountain climbers

 

5.High Knees

  • Stand with your feet hip-width apart.
  • Run in place, bringing your knees up toward your chest as high as possible while pumping your arms.
  • Keep your chest lifted, core engaged, and land lightly on the balls of your feet.
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high knees workout

6.Push-Ups

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso.
  • Push back up to start.
Image result for push ups gif

push ups

7.Fire Hydrants

  • Start on all fours.
  • Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height.
  • Lower to start, hovering your knee above the ground.
  • Repeat on the other side.
Fire Hydrants

Fire Hydrants

 

8.Single-Leg Reach and Jumps

  • Stand with feet hip width apart, hands at your sides.
  • Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
  • Drive your left knee up to return to an upright position, and hop on your right foot.
  • Repeat on the other side.

Single-Leg Reach and Jumps

 

9.Single-Leg Kickbacks

  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.
  • Return to start.
  • Repeat on the other side.
Single-Leg Kickbacks

Single-Leg Kickbacks

 

10.Bicycle Crunches

  • Sit on floor with your knees bent, feet lifted, and your hands behind head.
  • Keep your chest up and back straight as you lean back to engage your abs.
  • Twist to bring your right elbow to your left knee, straightening your right leg.
  • Alternate sides with control.
Bicycle Crunches

Bicycle Crunches

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Privilege Amoah is a celebrity and lifestyle blogger, Social media Enthusiast and a Digital Marketer. I'm always elated to work with people irrespective of their race,religion and beliefs.

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