Working out doesn’t have to be complicated –  sometimes all you need is an open area to stay in shape. Bodyweight is one of the best tools we can use to tone and strengthen ourselves no matter where we are. Whether you’re looking to beat the heat or you’re lucky enough to be on vacation, here are some exercises you can take anywhere. 

 

Push-Ups – This move targets your chest muscles, triceps, and anterior deltoid muscle. It’s also one of the best bodyweight exercises out there. Start this move with your arms shoulder-width apart on a flat surface (make sure that your wrists are stacked under the shoulders). You’ll notice that you’re starting in a high plank position. Keep your body in one line, bend your arms to 90 degrees,  and push back up. You can also do push-ups on your knees.

 

Example: https://www.youtube.com/watch?v=i9sTjhN4Z3M

 

Supermans – You’ll work your back, glutes, and shoulders while doing the superman move. Start by lying on your stomach with arms stretched overhead by your ears. From here, you’ll lift your chest, arms, and legs off of the ground (remember to squeeze your glutes). Hold this for 10 seconds and then release.

 

Example: https://www.youtube.com/watch?v=cc6UVRS7PW4

 

Planks – Planks are unique because they work a variety of muscles at the same time. You’ll get to target your core, shoulders, and glutes for a total body workout. Start by lying on your stomach with your forearms on the floor. Push up onto your elbows, so your arms are bent at 90 degrees. Hold this position for 30 seconds to one minute.

 

Example: https://www.youtube.com/watch?v=ASdvN_XEl_c

 

Side Planks – This move is similar to the plank but has a twist. From a plank position, shift to your left elbow/forearm and stack your feet on top of one another. Hold this for 30 seconds and repeat on the other side.

 

Example: https://www.verywellfit.com/how-to-safely-progress-your-side-plank-exercise-4016853

 

Air Swimming – You don’t have to be in a pool to go swimming (though this exercise may not be quite as refreshing!).  This move is perfect for strengthening your postural muscles (the muscles that help improve posture). Start this move by lying face down on the floor with your arms extended in front of you. Then lift your arms, chest, and legs off the floor and begin to flutter your arms and legs up and down (make sure to squeeze your glutes).

 

Example: https://www.youtube.com/watch?v=C2l18H6PX1g

 

This article was originally published on SandraCharton.org