30 exercises with its own weight, which will lead you into shape

For these exercises, do not even have to leave the house. All that is required, - a little space and low support like a chair, stand or step.

How to make

Each workout should include five to eight exercises. Select them from different parts, for example, two on the lower body, two - at the top, and two - on the muscles of the core.

Each exercise is performed 3-5 sets of 10-15 times, the static hold of 30 to 60 seconds. If at the end of the approach you feel that you are not tired, increase the number of repetitions.

What exercises to perform

Exercises on the lower body

1. air squats

Stand with feet shoulder-width apart, toes slightly expand outward. Do squats with your back straight, lower yourself to the parallel thighs with the floor or slightly below. Keep your hands in front of him.

2. lunges

Get down into a lunge, knee touch the floor. Make sure that your knees do not go beyond the toes. Keep your hands in front of you or on your belt.

3. Balance on one leg

Lift one leg, bend her knee at an angle of 90 degrees, hold the thigh parallel to the floor. Hold the balance for 30-60 seconds. Change legs and repeat.

4. An attack on one leg

Stand up straight, bend one leg and lift the lower leg. Drop down to squat on one leg and touch the floor with his knee. Rise and repeat. Make an approach to one leg, then repeat for the other.

5. The bridge on one leg

Lie on your back, put a foot on the floor. Lift one leg and straighten it. straining gluteal muscles, Lift your hips off the floor and lift it up. Pelvis, waist and raised leg should stretch out in a single line. Lower the leg and repeat.

6. Bulgarian split squat on one leg

Pick support is not above his knee, stand up to her back and put her socks on one foot. Do crouching almost to touch the floor with his knee. Standing in front knee does not extend beyond the toe. If the leaves, put a foot farther from the support.

7. Plyometric lunges

Stand with feet shoulder-width apart. Lunged forward and touch the floor with his knee. Knee front foot must not exceed the sock. Jump out of the lunge, the air switch legs and then go off into a lunge. Continue jump, changing feet.

8. plyometric squats

Descend into the squat and jump out. Keep your heels on the floor in squat.

9. Squatting "pistol" on the hill

Find support on the level of his knee or just above. Pull straight leg forward, hands folded in front of him. Is lowered onto a support with a straight back and climb back.

10. The rise on your toes with straight leg

Place the pad of one foot on the platform, heel leave for weight. Lift the other leg. Rise to the sock and falls back. Repeat for the other leg.

11. The rise on your toes with bent leg

Place the pad of one foot on the platform, heel leave for weight. Lift the other leg. Bend the supporting leg in the knee at an angle of 120-140 degrees. Rise to the sock and falls back without straightening the knee before the end of the exercise. Repeat for the other leg.

12. lowering the heel

Stand on the platform, the toe of one foot put on the edge and heel leave for weight. Lower it, trying to get to the floor, and lift the back. Repeat for the other leg.

13. lunges sideways

Stand up straight, put your hands on the belt or connect ourselves. Take a deep lunge to the side, so far as the bracing. Go up, not leaning his elbow on his knee, and repeat to the other side. Keep your back straight, bend the knee is put aside.

Exercises for muscles of the bark

14. Strap

Stand in the emphasis lying down, put his hands under the shoulders. Straighten your knees, tighten your buttocks and press. The body should be stretched in one line. Do not lift my head, eyes send to the floor in front of him. Hold bar 60 seconds.

15. Side strap with lifting leg

Stand a side bar on one hand. The palm is under the shoulder, the body is stretched in a straight line, legs straight. From this position, lift the leg that is on top, then lower it. Follow the approach of one leg, then switch sides and do for others.

16. rock climber

The emphasis lying bend the knee of one leg and pull it toward your chest. The stack can be left on or put weight on the floor. Quickly return leg back and repeat for the other leg. To speed up the exercise, my legs to jump, but make sure that the bowl is not much walking up and down - try to keep it in place.

17. hold the legs

Lie on your back, straighten your legs, back of your hands, place under the buttocks. Lift the straight leg 15-20 cm from the floor and hold for 30-60 seconds. Hold it down lower back to the floor and do not release it throughout the exercise.

18. Russian twist

Sit on the floor, gently bend your knees, place the heel on the floor. Expand the body at 45 degrees right and then left. Hands folded in front of him. If you have a weighting - dumbbells or barbells - can do twisting them in his hands.

19. Lifting legs

Lie on your back and lift your legs straight on the floor. From this position, raise them to a right angle with the floor and lower back slowly, pressing your lower back to the floor.

20. Twist "bicycle"

Lie on your back, hands behind his head, remove, arrange your elbows to the sides, legs straight lift from the floor.

At the same time, expand housing right, bend the left leg and touch your knee to the elbow. Then do the same thing in another direction: to the left, expand the body, straighten your left leg, bend the right and touch left elbow to right knee.

Continue to alternate sides. The legs do not fall to the ground before the end of the exercise.

21. Superman

Lie on the floor face down, straighten your legs, stretch your arms forward. Squeeze your buttocks, at the same time lift your chest off the floor and legs. Lower back and repeat.

22. Bird and dog

Get on all fours. Pull the arm forward and the opposite leg - backwards. Hand, foot and body stretched out in a line, the sight is directed to the floor in front of him. Bend your working leg and arm and touch the knee to the elbow, and then pull back. Make an approach and then change the working arm and a leg, and repeat for the other side.

23. Swimmer

Lie on your stomach, lift your floor straight arms and legs. Lift the higher right hand and left leg, and then - the left arm and right leg. Continue to alternate them, without coming down to the ground before the end of the exercise.

24. Scorpio

Lie on your stomach, face down, arms out to the side. Lift the right foot, get it over the left thigh and touch the floor with the toe of the left side. Try not to take your shoulders from the floor. Hold in position 30 to 60 seconds and repeat for other.

Exercises on upper body

25. Push ups

Stand in the emphasis lying down, put his hands under the shoulders. Drop down, touch the breast of sex. Elbows keep an angle of 45 degrees or less from the body, not in the Set your hand. Keep your back straight, lower back does not bend. Do not lift my head - look at the floor in front of him.

26. Indian pushups

Stand lying in abutment, post basin upwards, extend in a straight line the arms, shoulders and back. Legs can slightly bend at the knees and pull the heel from the floor. From this position, lower yourself into a push, and then lift the body, stretching on straight arms. You seem to get under the fence and protrudes from the other side. Return to starting position and repeat.

27. reverse push-ups

Find a stable support such as a chair. Stand up to him back, Put his fingers to his arms and pull the legs forward. Lower body parallel to the shoulders with the floor, and then go up. To exhort the exercise, bend your knees and place the feet on the floor.

28. Steps hands by prying

Stand with feet shoulder-width apart, do you lean forward and touch the floor. Follow a few steps hands forward until you reach the stop lying. Press from the floor, reach your hands back, straighten and repeat again.

29. burpee

Stand with feet shoulder-width apart. After laying emphasis descend to the floor, the floor tap chest and thighs. With a leap substitute legs closer to the hands, straighten up and jump, slamming their heads.

30. Walking strap

Stand lying in abutment. In turn, lower your arms to the forearms, then go back. Every time start to go down with the other hand.