Favorite Leg Exercises Without Equipment

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Whenever I’m at the gym, I’m always wondering what kind of leg exercises I can do without adding weights. The two above are a few of my favorites. Squatting is a great exercise for your quad muscles, but can also cause damage to your body if you add too much weight and aren’t doing it properly! If you are thinking about adding weight to your squats, try doing the basics of it first, and then adding some weight later on!

Do you use weights when going to the gym to squat? What are some mistakes that you find yourself doing or others when you are working out in regards to squats?

The Perfect Squat

Get grounded: Position feet shoulder-width apart and slightly turned out with your weight on heels. You should be able to wiggle toes.

Open up: Place hands behind head. Lift chest, and draw shoulders back and down.

Stay in line: Keep a neutral spine without arching your back; engage your stomach.

Also works: Butt

High-Knee Toe Touch

Stand facing a bench or box, elbows bent at sides, hands in front of you. Tap right foot on bench (as shown), then left, quickly alternating taps as you pump arms to go faster. Continue for 1 minute.

Also works: Butt

Source: www.self.com

Obliques: Wood-Chop Crunch

If you’re trying to work on that perfect six-pack, it is essential that you aren’t leaving out your obliques during this process! Obliques help your form, stabilization, and an increase in power. Personally, I always struggle with finding a good oblique exercise. However, this site offers quite a few that are different and fun.

Question: Have you ever worked out your obliques? What kind of exercises have you done in the past to help strengthen them? Please leave a comment!

 

Directions: Tighten it up from every angle with this chest fly-oblique crunch combo. Because the only thing that goes better with a solid stomach are matching biceps (OK fine, maybe a new bikini, too).

Targets chest, abs, and obliques

  • Holding a dumbbell in each hand, lie faceup on floor with knees bent 90 degrees, shins parallel to floor, and arms out to sides, slightly bent with palms up.
  • Keeping arms slightly bent, raise dumbbells to touch above chest.
  • Lift head and shoulders off floor and reach dumbbells by right hip; then return to center and lower to start.
  • Repeat to left side. Do all reps, alternating sides.

Source: fitnessmagazine.com

Healthy Recipes: Mimi’s Giant Whole-Wheat Banana-Strawberry Muffins

Who knew eating right could still taste so good? Although you’ll need to cut out a lot of certain processed foods from your diet if you’re looking to lose weight or get lean, it doesn’t mean you have to be miserable while doing it! This recipe looks delicious and easy–Leave a comment to let me know how they came out for you!

Ingredients:

Directions: 

  1. Preheat the oven to 375 degrees F (190 degrees C). Grease 12 large muffin cups, or line with paper liners.
  2. In a large bowl, whisk together the eggs, applesauce, oil, brown sugar, vanilla and bananas. Combine the flour, baking soda and cinnamon; Stir into the banana mixture until moistened. Stir in the strawberries until evenly distributed. Spoon batter into muffin cups until completely filled.
  3. Bake for 20 minutes in the preheated oven, or until the tops of the muffins spring back when pressed lightly. Cool before removing from the muffin tins.

Source: http://allrecipes.com

How To Do a Proper Push Up

We’re all familiar with what pushups are…and for many of us, we may dread doing them. However, pushups are a great exercise for your chest, triceps, shoulders, torso, and even abs! They’re also an exercise you can do at home, at the gym, or even if you’re on the go. They’ll strengthen your muscles, increase your muscle endurance, and will help to increase your metabolism in the long run.

The video above shows the correct ways to do a push up. It focuses on your body tension, arm position, range of motion, and shoulder blade movement.

Have you struggled with doing pushups in the past? Based on this video, what have you been doing wrong? Feel free to leave comments!

Ab Exercises You Haven’t Tried!

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Pilates Saw

Why we love it: It targets the muscles that help pull in the sides of your belly and elongates your spine—and it’s very simple to do.
Try it: Sit with your legs extended in front of you, slightly wider than your mat, pressing out through your heels and lifting up through your spine. Raise your arms out to your sides, parallel to the floor, and inhale. Then, twist your torso to the right, bringing your left hand toward your right foot, as if you were trying to saw off your baby toe with your left pinky. Hold for 3 breaths. Come back up to a sitting position, inhaling as you sit up even straighter, and repeat on the left side. That’s 1 set. Do 3 sets.

 

How’d you like this exercise? Did you feel your abs getting a work out? I’d love to hear your thoughts.

Source: http://www.prevention.com/fitness/strength-training/ab-exercises-for-a-flat-belly/slide/2