All you need is will power and the right motivation
Well, not everybody is a gym lover spending hours working out on the machines. For those who love to go out in the open for a walk, or utilize the open spaces in the house for some basic stretches and exercises, there are plenty of ways of keeping the body active. These no-equipment exercises are useful when traveling. So for those struggling to find exercises that are free of equipment, here is a list of a few of those exercises.
Stand with your feet about shoulder-width apart and toes slightly turned out. Now bend your knees and as you lower down into a squat push your hips backs. Keep the chest lifted and back flat. To stand back up to the starting position, push through your heels. At the top, squeeze your butt. Do this for 20 seconds.
Kneel down with your knees hip-width apart and feet together behind you. Take a deep breath in, and as you exhale straighten your torso over your thighs. At this point, try to lengthen your neck and spine by drawing your ribs away from your tailbone and your head away from your shoulders letting the forehead rest on the ground. At this point, extend your arms out in front of you and hold for 10 to 30 seconds.
Downward Facing Dog
Begin this form child’s pose keeping your hands on the floor and spread your fingers wide. Sit up on your knees, and then lift your butt, straightening your legs and lowering your heels towards the ground. Let your head relax between your arms and direct your gaze through your legs. Hold for 10 to 30 seconds.
Standard Forward Fold
Now from the downward facing dog position stand with your feet shoulder-width apart and slowly step forward to the top of the mat. Straighten your legs out as much as you can and let your torso hang down. At this point, place your chin towards your chest, relax your shoulders, and extend your head toward the floor. Hold for 10 to 30 seconds.
Standing Quad Stretch
Stand with your feet together and use your left hand to pull your left foot toward your butt. In case you need balancing, use a wall or a char. Repeat the same with your right leg and hand. Hold for 10 seconds each.
Stand with your feet together and hands on either side. Now, jump on your feet wider than hip-width and pulls your arms up to clap overhead. Then jump your feet back together bringing your arms to the sides. Repeat as quickly as possible for 20 seconds.
A few other exercises are squat thrust, lunge, mountain climber twist, planks, and crunches.