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No-Equipment Workouts

Forget the gym. You can do these exercises in a hotel room, office or in front of the TV at home (not like we do that or anything).

Side Plank Toe Touch | Start in a side plank on right side, right arm straight, left arm extended above head, hips raised, feet stacked. Extend left leg up and slightly in front of you as you bend torso to reach left hand toward left foot (as shown). Return to start. Continue for 30 seconds; repeat on opposite side.

Pumped-Up Planks - SELF

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Pumped-Up Plank | Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall.

Pumped-Up Planks - SELF

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  • Whitney Cantlon

    Am I the only one who thinks this is just a sideways picture? She makes it look way too easy!

Whittling Walk | Start in plank, then bend elbows to bring forearms to floor; move right hand to left elbow and left hand to right elbow. Lift right arm over left, placing it in front of left on floor (as shown), as you walk toes 1 step forward. Repeat with left arm, then reverse move to return to start, for 1 rep. Repeat.

Pumped-Up Planks - SELF

self.com

Rainbow Side Plank | Start in side plank on left side with hips dipped low, legs scissored, right foot in front of left, and right hand raised straight up (A). Lift hips as high as you can as you bring right arm above head, bicep to ear (B). Lower back to start; repeat. Do 12 reps, then switch sides. Do 3 sets.

Pumped-Up Planks - SELF

self.com

Side Slimmer | Start in side plank, left palm on floor, hips lifted and feet stacked, right arm reaching past ear to create a straight line from ankles to wrist. Bring right knee and right elbow toward each other (as shown). Return to start for 1 rep. Do reps. Switch sides; repeat.

Pumped-Up Planks - SELF

self.com

Plank Tuck | Start in a plank with toes on a bench or box that's about 2 feet high. Bring right knee to chest, then return to start. Bring right knee to right elbow (as shown), and return to start. Repeat on opposite side. Continue for 1 minute.

Pumped-Up Planks - SELF

self.com

Basic Plank | "The plank engages the deepest abdominal layer, the transverse abdominus, and the obliques, which aren't targeted in standard ab exercises," says Cedric X. Bryant, chief science officer for the American Council of Exercise. "Plus, you firm your back, hips and shoulders."

Pumped-Up Planks - SELF

self.com

5 Ways to Make Your Basic Plank Better | No-sweat ways to master the no-equipment workout.

5 Ways to Make Your Basic Plank Better - SELF

self.com

9 Moves to a Tighter Butt. Work your butt, thighs, shoulders, arms, chest and abs with this 'Burpee Bonus' move. #SelfMagazine

9 Moves to a Tighter Butt - SELF

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9 Moves to a Tighter Butt. Work your butt, thighs and abs with this 'Make It Clap!' move. #SelfMagazine

9 Moves to a Tighter Butt

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9 Moves to a Tighter Butt. Work your butt, thighs, abs and calves with this 'Crisscross' move. #SelfMagazine

9 Moves to a Tighter Butt

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9 Moves to a Tighter Butt. Work your butt, thighs and abs with this 'Curtsy Hop' move. #SelfMagazine

9 Moves to a Tighter Butt

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9 No-Equipment Moves to a Tighter Butt. Work your butt and thighs with this '180' move. Stand with feet hip-width apart. Squat deeply, then explode off floor, rotating torso to left (as shown), so you land in a squat facing the opposite direction. Repeat, rotating to right, for 1 rep. Do 20 reps. #SelfMagazine

9 Moves to a Tighter Butt - SELF

self.com

9 No-Equipment Moves to a Tighter Butt. Work your butt and thighs with this 'Rest-less Legs' move. Stand with feet hip-width apart, hands on hips. Lunge forward with left leg. Staying low in lunge, quickly step left foot 2 inches to right (as shown), then 2 inches to left, for 1 rep. Continue quickly for 20 reps. Switch sides; repeat. #SelfMagazine

9 Moves to a Tighter Butt - SELF

self.com

9 No-Equipment Moves to a Tighter Butt. Work your butt, calves and thighs with this 'Highs and Lows' move. Stand with feet wider than hip-width apart, toes out, arms at sides. Squat as low as you can, reaching fingertips toward floor (as shown). Jump, coming onto balls of feet, for 1 rep. Do 20 reps. #SelfMagazine

9 Moves to a Tighter Butt

self.com

9 No-Equipment Moves to a Tighter Butt. Work your butt and thighs with this 'Get Your Kicks' move. Stand with feet hip-width apart, hands on hips. Squat, then stand on right leg and kick left leg out to side at hip level, toes forward, reaching left hand toward left toes (as shown), for 1 rep. Do 20 reps. Switch sides; repeat. #SelfMagazine

9 Moves to a Tighter Butt - SELF

self.com

How To Recreate theclass At Home: Sit with back against a wall, legs crossed. Close eyes and breathe for 3-4 minutes. [as shown] #SelfMagazine

How To Recreate theclass At Home: Kneel and sit back on your calves. Raise arms to chest level, bend elbows slightly, palms open and facing each other. Forcefully retract shoulder blades and then smack the air forward [as shown]. Repeat to the beat of the music for the entire song. #SelfMagazine

How To Recreate theclass At Home - SELF

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How To Recreate theclass At Home: Place palms on floor and jump knees up toward butt, bringing shoulders over wrists [as shown]. Repeat quickly. #SelfMagazine

How To Recreate theclass At Home

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How To Recreate theclass At Home: Come to the top of a push-up. Lift and extend your left leg; then pulse the leg up and down [as shown]. Continue until song ends. Switch sides; repeat. #SelfMagazine

How To Recreate theclass At Home

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How To Recreate theclass At Home: Stand with feet together. Bend forward and place fingertips on floor then lift and extend right leg back. Soften left leg and bring right knee forward to tap the back of the left knee, then extend right leg back to lightly touch floor [as shown]. Continue until song ends. Switch sides; repeat. #SelfMagazine

How To Recreate theclass At Home - SELF

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How To Recreate theclass At Home: Stand with feet hip-width apart, arms at sides. Squat, stand. Repeat for 1 minute. Then squat and, while staying down, circle one arm at a time up and forward (like you're swimming). Continue for 2 minutes. Then jump straight up and swing arms down and back [as shown]. Repeat the jump squats for 1 minute. #SelfMagazine

How To Recreate theclass At Home - SELF

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6 Moves to Resize Your Butt and Thighs: Perfect your squat to work butt, thighs and calves. #SelfMagazine

6 Moves to Resize Your Butt and Thighs

self.com