4 Exercises to Tone and Tighten Your Whole Body (No Equipment Necessary)

Are you looking for a simplified workout to get you on the road to a healthier and stronger you? Well, today is your day! These exercises are a great starting place to get a full body workout in under 20 minutes!

by Kara Birkey | Staff Writer for The Snap Mom

kara-birkey

 

Squats

The good ol’ squat works your ENTIRE lower body…if done correctly. If done incorrectly, you will feel strain on your lower back and knees. To perform a proper squat: Stand with your feet slightly wider than your hips with feet pointing forward. Keep your abs tight as you bend at the hips while pushing your butt out. Squat as low as you can while keeping your chest up and never allowing your knees to go beyond your toes. Squats can be done in a variety of ways to focus on different parts of the leg and glutes. If you are a beginner, start with 20 and work your way up each day.

Lunges

Another amazing lower body workout, with a focus more on the back of the leg and THE HINEY ☺ Keep your upper body straight, shoulders back and relaxed with head up. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Lunges can be done by alternating legs or by repeating the same leg and then switching. The ways to mix up lunges are endless and, with correct form, will always give you an amazing workout.

Push Ups

I know, I know…push-ups are awful, BUT they are a no-fail way to work your entire upper body! Once finished, you will feel like a beast! Place your hands slightly wider than shoulder-width apart with toes or knees on the ground. Hold your body up in a straight line. Bend your arms, leading with your chest as low to the ground as you can go.Press back up. Ladies, it IS possible for you to do a full length push-up on hands and toes. Build up to it if necessary, but don’t be afraid to push yourself!

Plank

The most amazing core strengthening and lengthening exercise you will ever do! Start with forearms and toes on the floor, making a straight line with your body. Hold your body up while stretching keeping your entire body tight (specifically your lower back and abs). Hold for as long as possible. (Start with 15 seconds and build up from there).

 

There you have it! 4 simple(ish) moves to get that body headed in the right direction. Once you have mastered these moves, increase the difficulty! Add weights (or a baby), increase repetitions…you get the idea!

You are stronger than you think, now go for it!

birkeys

Jesse and Kara live in Tampa Bay, Florida with their two amazing kids. Jesse is a Firefighter/Paramedic and author while Kara is a part time Assistant and full time Wife and Mommy. They are both passionate about marriage and family and helping others succeed where they’ve failed. Check out their blog:www.jessebirkey.com

 

 

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