Get in Shape in No Time With These 50+ Exercises You Can Do on your own

There are many ways to make your workout fun without breaking the bank. If you tend to slack off the workout because you don’t have enough time to spend at the gym or lack the motivation, here’s the complete list of top exercises that will hit all of your major muscles, maximize your workout and blast through calories. There are so many that you will never get bored again!

At Home Exercises

Bodyweight Superman:

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Lay on your stomach with your legs extended and toes pointing away from the shins, then stretch the arms overhead with palms facing each other. Relax your head and align your spine. Exhale while contracting the abdominal and core muscles to stabilize your spine. Now slowly extend both legs by maintaining the torso and head in position. Hold the position for a few seconds. Inhale and put your legs down with the back moving towards the starting position.


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Pushups are perfect for increasing strength, also engaging the core and lower body. You can practice them anywhere, and there are many variations. Start by kneeling on the mat or floor with your feet behind you.

Now, position your hands firmly on the ground, keeping them aligned with your shoulders. Tighten your abs, engage hamstrings and glutes and flatten your back to keep the body neutral and straight.

Start to lower your body, keeping your back flat and eyes focused. Make sure your body is in-line from head to toe. Exhale while keeping the core engaged and repeat for at least 10-20 reps.
You can also try an alternative position with the hands facing forward. For this, keep your face forward with the elbows close to your shoulders. This position shifts the use of force from the chest muscles to the triceps and helps in reducing the shoulder stress.

*Pro tip: Once you are a pro at pushups, try to mix them with other variations – you can find difficult bodyweight variations online.

Bent Knee Pushup:

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This is a variation of standard pushups and is a perfect exercise for keeping arms, chest, and shoulders in shape. While the technique is similar to that of a regular pushup, you will perform the same movements with your knees touching the floor.

This exercise reduces the amount of bodyweight that you have to push up in the air, making it great for beginners. Start by lying on the floor with the stomach touching the mat. With your hands pressed against the floor, push the body upward.

Make sure to position your hands at a shoulder-width distance. With this, you will feel the weight on your shoulders and some stress on the wrist joints. Once down, slowly lower the body by keeping your head and torso in-line with the spine. Repeat at least ten reps.

Knee-To-Elbow Pushup:

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This type of push-up makes your upper body and core stronger. To begin with, come in a push-up position with your back straight and your torso under control. Now bring your knee outside the elbow and hold the position. Now return to the starting position and extend through the elbows with the same process. Switch legs and alternate sides for each rep.

Hand and Leg-Raise Pushup:

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Start by balancing on one leg! Begin from the top with one hand out in front of the other. Now lift the leg on the opposite side with your core tight and leg straight. Make sure that your back is in-line and the torso under control. Reach down to the floor, extend at elbows and then return to the initial position. Perform at least 5-10 reps and then switch hands.

Single Arm Raises Push-Up:

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This variation will build your leg muscles. Start this exercise like a normal push-up (lay on the floor with the hands firmly pressed on the ground and feet wide at butt distance). Now extend one arm above your head so that you can feel your abdominal and legs muscles stretch. Push yourself up in the air and start doing pushups in the same position. Lower your hand and body to make them ready for the next rep. Switch arms and continue the set.

Warrior Pushup:

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Come in a side plank position and raise your arm up in the air. Make sure to place your feet firmly on the ground, and press your hands against the floor. Now begin with your elbows bent and torso straight.

Turn on one shoulder and raise your hand as high as possible toward the ceiling. Practice the pushups holding this position. Switch legs and arms and continue reps.

Hip Twist Pushup:

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This pushup challenges the arms, core, and shoulders. To begin, start at the top of the push-up with the elbows extended and torso straight. Kick one leg under and across your body. Now bring your chest close to the floor but make sure your hips will not touch the ground. Extend the elbows, return to the original position and repeat on opposite sides.

Incline Muscle Pushups:

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This pushup focuses mainly on the lower and middle chest and is perfect for beginners who have just started working out. To do this, simply place your hands at shoulder-distance on some firm surface that is raised from the ground. The more you incline the surface, the less intense the incline push-up will be.

Clap Pushup:

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This pushup will make your chest and back muscles strong. To do this, bring your body in a standard pushup position. Now push yourself up in the air so that your hands leave the ground and clap together before you return to touch the floor. Try in a quick motion and repeat the process.

Leg Lifts or Contralateral Limb Raise:

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Leg lifts work best for abs and legs. While there are many different variations of leg lifts, beginners should start from the following basic one. Lay straight on the mat or floor with the legs stretched in front of you. Make sure that your legs are at a toe-width distance from the body and your hands are down flat on both sides with palms facing down.

Now bend your knees with the legs raised above the ground. Keep the legs parallel to the ground and thighs at 90 degrees. Contract the abdominals and take your legs up straight toward the ceiling.

Bring the legs down, keeping your back flat on the floor. To make it harder, slow down the movement or place a ball underneath your back. Repeat for at least 10-20 leg lifts. This exercise works best for butt/hips, shoulders, and back.

Bent Knee Sit-Up Crunches:

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It’s one of the most traditional forms of abdominal exercise. When done in the correct order, this will help you tone and strengthen the abdominal and oblique muscles. Begin the exercise by lying on the floor on your back. Bend the legs so that your heels are planted in front of you.

Maintain at least 12-18 inches of distance between the feet. Now bring your arms behind the head, squeeze the shoulder blades, pull your elbows back and allow your chin to move forward. Make sure that you maintain this position throughout the exercise.

Exhale and contract the abdominal and core muscles while curling your torso toward the thighs. Your exercise will focus on pulling the rib cage toward the pelvis. Continue bending and hold the position for a while.

Downward Facing Dog:

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This position will make you feel a rejuvenating stretch all over the body. To do this, place your hands on the floor with the knees placed below the hips and hands against the shoulders. Spread the palms and especially the index finger and come in a turned out position.

Now exhale and lift your knees from the floor. First, keep the knees bent and heels elevated away from the floor. Next, lengthen the tailbone so that it is at the back of your pelvis and press it against the pubis.

Push the top thigh back and stretch the heels on the ground toward the floor. Firm the shoulder blades against the back and then widen them. Keep the head between the upper arms so that it won’t hang. Inhale and return to the position, keeping all body parts aligned.

Dumbbell Floor Press:

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The dumbbell floor press is more than just a regular bench-press: it is a stress-releasing, core-maintaining and strength-building exercise that helps you build muscles. To do this, get a pair of weights or dumbbells and lie on your back, keeping your knees bent and feet flat.

Now grab the weights in both hands and keep your arms straight. Start moving your arms in an upward and downward direction. Make sure that your arms are up in the air and never touch the ground. Hold the position for a few minutes and repeat the process.

Bench Press Dips:

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Bench dips are the most popular and fantastic exercise to target deltoids, triceps and chest muscles. They will make your chest look wider and bigger. To perform a bench dip, grab a workout bench and sit on it with both hands gripping its edges. Bring your legs forward and make them straight.

Now bend the elbows and lower your butt on the ground, keeping your legs straight. Go down slowly and make sure your elbows are bent at 90 degrees. Push yourself up and keep pressing until your elbows are straight.


Planks are perfect to build the isometric strength of the body. They also help you shed weight from your waistline and improve the posture of the body.

Forearm Plank:

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This is the most standard plank, and to perform it all you have to do is lie down with your face toward the floor and your legs extended. Now keep your elbows bent and directly under the shoulders with both hands clasped.

Your feet should be hip-width apart, and your elbows should be shoulder-width apart. Contract your abs, tuck your toes and lift your body. Make sure you make a straight line from head to feet. Hold the position for at least 60 seconds or as long as you can.

Straight-arm Plank:

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This plank looks like the top position of the pushup. Kneel on the ground with your hands directly under the shoulders. Come on toes, contract the abs, straighten your legs and keep your body in-line. Hold the position for a few seconds.

Side Plank:

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Bring your body to the normal plank position with the hands on the mat and bodyweight on the outer edge of your right foot. Now press your torso up and away from the ground, extending your other arm with the fingers pointed toward the sky. Tighten the lower abs muscles and hold the core for 60 seconds. Return to the normal plank position and repeat the process. Do at least three reps.

Pelvis Tuck Plank:

This exercise works perfectly for the rectus abdominus and transverse abdominus, which are the waist-cinching muscles. To perform a pelvis tuck plank, lie on the floor with your legs extended, elbows bent, feet hip-width apart and elbows shoulder-width apart.

Contract the abs and tuck your toes to lift the body up in the air. Remember, your elbows should be placed directly under your shoulders. Hold the position for a few seconds, bend the knees and tilt the pelvis up. Now keep the abs tight, straighten your legs and again hold the position.

On-The-Ball Plank:

To do this use a stability ball, placing your shins and top of your feet on it. Make sure to place your hands on the ground in a standard plank position. Now engage your core, squeeze your butt muscles and hold the position for a few seconds.

Plank with Elbow Lift:

Get into the pushup position with your hands at a shoulder-width distance. Now engage your abs, squeeze the upper back muscle with the left elbow back and up. Slowly move the arm upward and bring it back to the floor like in a push-up position. Repeat the process.

Twist Knee Plank:

Get into the position of a straight-arm plank and twist your lower body to the left and the center and onto the other side. Now bring your knee forward and touch the left elbow. Hold the position for a few seconds and return to the center. Repeat the position and do 20 reps.

Caterpillar Plank:

Stand with the feet shoulder-width apart and bend forward toward the waist. Now place your hands on the floor and crawl forward to the original plank position with the shoulders over the wrists. Bend the elbows to lower your body and then push back-up.


Kneel in front of the stability ball with the elbows and forearms on the ball. Roll the ball forward until your legs are straight and extended with the toes tucked. Make sure your shoulders are stacked above your elbows, your chest is lifted off the ball, and your neck and spine are in line.

Hold your abs and make small circles to the left with the forearms as if you were stirring a pot. Do at least 15 reps and repeat the process.


This exercise works perfectly for abs and back. Simply lie on the mat with both hands by your side. Make sure your hands are placed directly under the shoulders and facing forward. Extend the legs and point your toes away from the body.

Gently exhale and press your hips on the mat or floor. Bring your chest off the ground with the hips stable on the floor. This position will arch your lower back and will stretch your chest and abdominal muscles.

Hold the position for at least 15-30 seconds. Relax your lower body on the floor or mat. If you feel any pain, stop the exercise.

Forward lunge:

The forward lunge helps improving abs, legs, thighs, butt and hip muscles. To do this, stand with the feet together and pull your shoulders down and back. Lift one foot off the floor, with your body supporting one leg. Avoid going sideways and try not to move.

Hold the position and make sure that your raised leg moves with the heel striking the floor, transferring your body weight firmly onto the ground. While lunging forward, make sure that you are dropping your hip toward the floor, driving your hips forward. Continue moving your lower body to a comfortable position so that your front thigh is parallel to the floor.

Forward Lunge with Drivers:

To do this, stand with your feet together with your arms raised in the front at shoulder height and the elbows extended. Pull the shoulders down and back in the original position without arching your lower back.

Now lift one foot off the floor, stabilizing your body on one leg. Avoid going sideways and hold the position before stepping forward. Make sure your raised leg makes contact with the floor heel first.

Now transfer your body weight with the foot placed firmly on the floor. Drop the hips toward the floor and control the movement of your shinbone. Bend forward with your hips maintaining a flat back with the arms extended in front of you. Softly push off the front leg by activating both glutes and quads to return to the starting position.

Side Lunge:

Side lunges work best for the butt/hips, legs, and thighs. Stand straight with your feet parallel and hip-width apart. Place your hand in a comfortable position to offer balance to the body. Now stiff your torso by contracting the core and abdominal muscles.

Keep your head in an upward position and shift all your body weight on your heels. Inhale and gently move to the other side, keeping your body weight on the heels. Once your side foot holds the ground, shift your weight onto it until your shinbone becomes vertical to the floor, and your knee gets aligned with the second toe.

Make sure there’s a complete extension of both legs, and the heels of both feet are flat on the floor. Exhale and push off onto your right leg. Once done bring your body back to the initial position and repeat the movement.

Asynchronous Waves:

This is a full body workout that requires heavy ropes secured to a point; grab the free end of the rope with your palm down. Stand with your feet shoulder-width apart with both hips and knees slightly bent.

Make sure to keep your elbows close to the body and lift your arms in an up-down motion quickly to create a wavelike movement. Alternate the arms to snap the rope up and down and repeat the steps.

Supine Pelvic Tilts:

Pelvic tilts are spinal movements that help strengthen support muscles around the lower back, especially the abdominal muscles. You can practice the tilts by lying straight on the floor or standing straight against the wall, or by sitting on an exercise ball.

For Supine or Laying Pelvic Tilts:

Start by lying flat on the floor with the knees bent and soles on the ground. This is the general position that follows the natural curve of your body, keeping your lower back elevated from the floor.
Exhale and gently rock your hips toward the face. Make sure that your butt does not leave the floor, and that you feel your lower back pressing onto the floor. Once done inhale and return to the initial position.

Standing pelvic tilts:

To do this, lean your back against the wall and slightly bend your knees. Exhale and lift the pelvis up off the wall. Press the wall with your back, inhale and return to the initial position. Repeat the movement to at least ten times.

Kneeling Pelvic Tilts:

Grab a padded surface or mat and kneel in an all -four position. Align the wrists under your shoulders, and your knees under the hips.

Exhale and pull your abdominals up while rounding your back and pressing into the arms. Release slowly and return to the neutral position. Repeat the exercise for at least 5-10 reps.

*Note: If you experience wrist or knee pain, avoid this and try standing pelvic.

Seated Pelvic Tilts:

For this, you will need an exercise ball – grab it and sit on it with your feet at shoulder distance. Hold your breath, exhale and tuck your tailbone under you. Roll on the ball back and away from your feet and repeat the movement at least 5-10 times.

Exercises At Work

If your hectic schedule makes it impossible for you to hit the gym, here are some desk exercises to kick off the sluggishness and burn calories.

Toe Tips:

Start by speedily tapping your toes on the floor under your desk. Alternatively, pick a trash can and elevate the legs above the ground. Now tap the toes on the edges and switch feet (in a soccer-drill fashion).

The Stair Climber:

Do your legs a little favor and avoid the elevator. This will increase blood flow and will elevate the heart rate in the body. It will tone your leg muscles and will also help burn leg fat swiftly.


Don’t slog doing nonstop work, take a mini break and get up from the chair. Want a little huff and puff? Lift your knees and jog in your cabin.

Office Wanderer:

Walking is often underrated when it comes to keeping body and mind fit. However, it’s one of the most beneficial exercises for people who work desk jobs. Take a stroll to your coworker’s cabin, take any chance to move. Instead of requiring reports via email, try some face-to-face time and talk in person. Just make sure that you are not munching those sweet candies when making your fat-burn rounds.

Leg and Butt Exercises:

Try wall sits for increased strength and endurance. Stand against the wall, bend your knees and slide your back down the wall. Make sure your thighs are parallel to the floor when doing this. ‘Sit’ in the air and hold the position for at least 30-60 seconds. For added difficulty, cross one ankle over the other and hold the position for a few minutes, then switch.

Triceps Kicks:

You can train triceps anywhere – even in the office! Use a sturdy desk and a chair with no wheels, sitting on its edge. Bring your hands to both sides of the chair and grip the edges.

Keep the feet firmly on the ground, straighten up the arms and slightly lift your body. Now bend the arms to make a 90-degree angle so that your body can dip down. Hold the position for a minute and re-straighten the arms. Do at least 8-10 reps.

The Hulk Exercise:

Start by bending forward and marching. Keep moving the arms back like wings with your elbows bent and fists touching together. Bring your shoulder blades together and do at least 20 reps. Make sure to do this when no one is in the cabin.

Calf Muscle Toning:

Complete a calf muscle workout with your legs up on the tips of your toes and the rest of the body seated. Hold the position for a few seconds and then repeat 7-8 times.

Ankle Rotation:

Simply rotate your ankles clockwise and anticlockwise for at least 5 seconds. Do five sets of reps and strengthen your ankles to protect them from sprains.

Leg Lifts:

Place both feet flat on the floor and do lifts. Start with the left leg first and then switch. Lift the leg until it touches your desk. Do fifteen set of 7 reps and strengthen your thigh and core muscles.


You can complete this exercise while sitting at your desk – and the best part? No one will even notice that you are exercising. All you need to do is clench your buttocks and hold the position for a few seconds. Do five sets of eight reps twice in your office time.

Wall Sits:

Wall sits are an isometric exercise which requires you to use the wall. Stand straight with your back against the wall. Move into the sitting position and hold it for at least 10-20 seconds.


You can either practice this move at your desk or in a corridor. Bring one leg in front of the other and gently lower down the knee of your back leg toward the ground. Repeat ten times for each leg. Make sure that your female coworker is not in the cabin as it would look like you are proposing her!

Lean Against The Wall:

Have some time before the next meeting? Give your upper arms some motion! Lean against the nearest wall with your body and forearm touching the wall. Move close to the wall until your upper arm touches it and push back. Repeat at least 15 reps.

Shoulder Shrugs:

Whether you are doing shoulders shrugs with or without dumbbells, keep in mind not to roll your shoulders. Rolling shoulders can increase the chances of injury while limiting the effectiveness of the exercise.

This exercise primarily focuses on building the trapezius muscles. Start by holding a heavy object (usually a dumbbell) in both hands with your feet shoulder-width apart. Now lift your shoulders toward the ceiling slowly. Hold the position at the top and then lower your shoulders back to the starting point.

*Pro Tip: Stop immediately if your shoulder gets strained. Moreover, if your dumbbells are heavy, try performing the exercise with a wrist strap.

Desk Pushups:

How about doing pushups in the office? Place your hands on the edge of your office desk at a shoulder-width distance with your legs out behind you.

Push yourself up and repeat the steps. Just make sure that your desk won’t slide while you exercise to avoid injuries.

Abs Squeeze:

Another silent office exercise is simply squeezing your abs. You can do this either by sitting at the desk or when wandering around the office. All you have to do is take a deep breath and tighten the abdominal muscles.

Bring them in-line toward your spine and exhale. Hold the position for at least 5-10 seconds and repeat at least 10-15 reps.

Outdoor Exercises


Stand straight with the legs stretched out and let your fingertips hit the floor. Keep the legs straight and slowly lower the torso toward the floor.

Now walk forward on your hands. Come in the push-up position and take tiny steps so that the feet meet both hands. Continue and do at least 4-6 reps.

Tuck Jump:

Jump! Jump! Jump! Stand with the knees slightly bent forward and jump as high as possible. Bring your knees toward the chest with your arms holding both knees. Now land on the ground in the same position and immediately jump again.

Polymetric Pushup:

Get set to catch some air! Place a well-padded surface on the ground and start by doing traditional pushups. Push yourself hard enough so that your body is in the air for a second before it comes back down to the ground. Repeat the position and do at least 3-4 reps.


Start from a low squat position with your hands on the floor and your legs behind you. Kick the feet back in a push-up position. Swiftly complete one push-up and immediately bring your feet back to the squat position. Leap as high as before squatting and move back to the original position.

Long Jump:

Want to impress that beautiful girl on the beach? Try long jumps! Stand straight with the feet together and lunge forward with your right foot. Jump up with the arms forward and elbows bent. Switch legs quickly while in the air. Repeat and try at least ten reps.

Single Deadlifts:

Stand straight with the feet together. Now slightly lift your right leg with the arms and torso lowered. Keep the left knee slightly bent; bring your arms close to the floor. Raise the torso and lower the right leg. Keep on switching legs and keep repeating for at least three sets.

Dolphin Push-Up:

Kneel down and bring your body forward with the elbows on the floor at shoulder width. Join both hands, resting your body on forearms and knees. Lower the shoulders until the head is over your hands. Pull up the arms and once done return to the starting position.

Arm Circles:

Back to your school days! Remember those school exercise sessions? Repeat the same, stand straight with your arms at both sides in a perpendicular direction to the torso. Start making circles clockwise for some minutes and repeat. Reverse the position and go anticlockwise.

Flutter Kick:

Try kicks to bring your core in-line. Lay on your back with arms at both sides and your palms facing down. Now extend the legs, lift the heels a few inches off the floor and start moving your legs up and down while keeping your core engaged. Kick in the air for a few minutes and bring your legs back into position.


Bicycles are one of the easiest exercises to try outdoors. Lie on your mat with the hands at the back of your head. Bring your knees toward the chest and the right elbow toward the left knee. Start moving like you are paddling and switch legs.

Leg Abdominal Press:

Want to try a workout at the beach? Grab your mat and head out. Now lie on the back with the feet on the ground and knees bent. Tighten your abs, raise the leg with the knees and hips on a perpendicular direction. Now push the right hand on top of the lifted knee to create pressure between your hands and knees. Hold the position and repeat the steps.


To do crunches, take your mat and lay straight on it. Make sure that the knees are nicely bent, and you feel that you’re lying flat on the ground. Bring both hands behind your head and keep your chin slightly down.

Push head and shoulders away from the mat and continue until the upper body is off the mat. Hold the position for a few minutes and then lower the torso slowly back onto the mat.

Stair Climbing:

Turn your garden stairs into cardio equipment and step up and down to tone your leg muscles. For variation, grab something from your garage with both hands and briskly step.

Exercises For Each Body Part: Abs

Rectus abdominis muscle:

Rectus abdominis, also called six-pack exercise, aids in improving strength and can be trained anywhere. This exercise aids in flexing the trunk and compresses the abdominal contents.

Grab a ball and lay on it with your back on the ball and feet firmly placed on the ground. Bring your hands to the back of your head and do a pushup. Complete 10-20 reps and two or three sets of each exercise.

You can also try another version that includes lying with the back on the floor. Now raise your legs and upper body to make a V shape.

Transverse Abdominis:

This is one of the most extensive exercises to build your abdominal muscles. You can choose flutter kicks or Superman if you are a beginner, or can go for bicycles for flat abs.

To do this lay flat on the floor and start kicking or paddling in the air. You can also perform the full extension of the workout with the medicine ball. To do this, lay flat on the mat and make sure that your legs are fully extended.

Now slowly bring your knees up in the air with the chest in a crunch position and move forward toward the ball. Once the knee touches the ball, extend back to the starting position keeping your arms straight on the floor. Simply keep your abs tight and contracted.

Arms And Hips


Although biceps are not the biggest muscles, they are one of the best for show-offs. You can train them with weights or simply grab anything heavy in both hands.

Start from an inclined hammer curl and to do this laying flat on the bench. Make sure that the bench is elevated and inclined at 270 degrees. Grab weights and slowly bring them in front of your face with your elbows slightly bent.

You can also try the standing dumbbell curl which is performed standing straight with the weights on both hands. Lift your arms up toward the face holding the weights and then slowly put them down.


When it comes to building impressive arm muscles, the triceps exercise is the best. You can start the Tate presses working your elbows on a bench, or you can try close-hand pushups.

To do this, lower down on a plank or pushup position with your hands close and thumbs touching each other. Lock your elbows to your sides and keep them in place.


Targeting your hip flexors should be in your exercise regime to strengthen your hip muscles. For the flexor stretch, try the following.

Seated Butterfly Pose:

It’s a stretch that involves inner thighs, hips, and lower back. To do the flexor, sit on the floor with your back straight, shoulders down, abs engaged and soles of the feet are joined together. Bring your heels towards you and relax your knees on the floor. Breathe and hold the position for at least 30 seconds. Make sure not to bounce while doing this as it might hurt you.

Pigeon Pose:

This posture strengthens the hip flexor on the back of the leg. Start from a plank position with the hands and toes raised up in the air. Lift one foot off the floor and slide your knee forward toward your left hand so that the knee and the ankle rest on the floor. Breathe slowly and hold the stretch for a few seconds pushing your hips toward the floor and your shoulders down. Hold the position for a few seconds and switch sides.

Weighted Hip Extension:

This exercise lengthens the hip flexor and stimulates the glutes, and is best performed with weights. To do this, stand near the cable cross machine and adjust the pulley to the lowest position. Stand tall with your face toward the weight, feet hip-width apart and weights balanced on the floors. Now gently raise the foot above the ground and heels behind you. Hold the position and switch legs.


They raise the hip flexor and also strengthens the posterior chain of the body. To perform a bridge, lie on the mat with the feet touching the ground, hands at both sides and knees bent. Now slowly lift the hips off the ground toward the roof and squeeze the glutes. Inhale and return to the initial position.

Balancing Hip Flexor:

In this, use your core to help maintain the balance during the exercise. Stand with the feet slightly placed at a distance with toes forward and hands on the hips. Shift the weight onto one leg, keeping the knee bent and spine straight. Inhale, lift the leg up and keep it bent at 90 degrees. Hold the position for two counts and switch legs.

Reverse lunges:

This is a lower body flex strengthening exercise. To perform this, stand straight with the feet at hip-distance, back and legs in line and toes pointed. Put your hands on the hips, straighten your legs and push off the back leg. Now step forward and complete one rep.

Skater squats:

Stand tall with your legs slightly at a distance and straight, hands clasped and back straight. Inhale and come into a squat position, bending from knee and hips. Keep your back in-line and chest lifted, with the body weight on your heels. Now place the right leg back on the floor and bend your hips and knees to start the squat again. Push yourself up into a standing position and do the reps at least 10-12 times.


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This is a core and hip strengthening exercise that helps you increase your range of motion. To start, lie on the floor with your arms in a T position, legs straight up, feet close together, and toes pointed or flexed. Lower down one leg to a few inches, inhale and return to the normal position. Repeat the process to strengthen your abs, obliques, and hips.

Back – Traps

If you want to make your back look amazing, working the traps or trapezoid is the best. Here are some trap exercises.

Bent over Y:

stand with your feet shoulder-width apart, holding the dumbbells in both hands. Now raise your arm in front of you as to form the shape of a Y, hold the position and slowly return to the starting position.

Barbell shrug:

Grab the barbell with an overhand grip and let the bar hang at an arm’s length in front of your wrist. Keep the back straight and lean forward to about 10 degrees. Now bend your knees, shrug your shoulders toward the ears and keep your arms straight. Hold the position and reverse.

Dumbbell Jump Shrug:

This exercise works on the shrug and twitches the muscle fiber. To do this grab a pair of dumbbells in both hands and bend at your hips and knees. Let the dumbbells hang at both sides until they reach below your knees. Simultaneously shrug your shoulders forcefully, thrust your hips forward and jump as high as you can. Make sure you land on your feet softly and reset the moment.


Lats are useful in building a stronger back. Here are some lat exercises.

Straight-Arm Lat Pull-Down:

This exercise functions on the lat muscles and aids in bringing the upper bone down. You will need a stretching cable for this exercise. Grab the cable, bend your elbows, but don’t move the torso. Push your chest down and feel the stretch.

Seated low-cable row:

Give your body a full stretch in the extended position with your Lats stretching forward. Make sure that your back goes beyond a 90-degree angle. Now pull hard with the elbows; make sure that you don’t use your lower back to pull, and your chest should remain high.


Rhomboids target the mid back and are considered as one of the best exercises to train your shoulder blades. Some of the rhomboid muscle exercises are:

Prone Lateral Raise:

To do this, lie flat on the ground facing the ground. Hold some weight in each hand and place your forehead on the mat. Stretch your arms on both sides with your palms facing the body.

Lift your arms to the sides until your elbows are at shoulder height and your arms are parallel to the floor. When you have raised to this position, squeeze your shoulder blades and hold for two counts. Inhale while doing this and exhale while coming back into the initial position. Repeat at least 8-10 times.

Scapular retraction:

For this exercise use an assisted pull-up or a smith machine. To perform a retraction, sit on the floor with your chest underneath the bar. Place your feet shoulder-width apart and bend your knees to 90 degrees.

Hold the bar with both hands facing away from you. Now pull yourself up keeping the torso, hips, knees, and shoulders in a straight line. With your chest open, squeeze your shoulder blades together and push them down. Don’t row or pull yourself up and hold the position for a few seconds.

Erector Spinae

Running straight from the skull to the sacrum, the erector spinae muscles are important for a healthy and strong back. These muscles support the head and spine, making you extend them both with ease. Some of the exercises for a healthy erector spinae are:


This exercise works for all muscles and also targets the upper erector spinal muscles. To do a deadlift, stand with your feet at a distance and bring your body into a squat position. Grab the bar outside your shins with an overhand. Now keep your back flat and core contracted as you lift the bar. Extend your hips and knees and pull your shoulders back. Return the bar to the ground and come up slowly, repeat the moments in a controlled motion.

Stability Ball Extension:

This exercise will require an exercising ball. Lie on the stomach on the exercise ball. Now spread your feet wider than the ball with the toes on the ground. Now bend your knees and stabilize yourself in this position. Raise the torso off the ball by using your lower and mid back. Hold the position and lower down the back.


Training your chest muscles does more than just improving your physique. Some of the exercises for building chest muscles or Pectorals are:

Barbell Bench Press:

This exercise requires a bench and weights. To do this, lay on the exercising bench with the weight rod in both hands. Gently push the weight up toward the ceiling keeping your arms straight. Once done return gently into the original position and repeat the process.

Seated Machine Chest Press:

This exercise requires a machine press. Sit on the bench of the machine and gently grip both handles. Stretch the arms and bring the handles close to the chest. For people who want to build mass, this is a great exercise that pumps your pecs offering you minimum shoulder assistance.

Serratus anterior:

It’s the most neglected muscle that not only helps you build your chest muscles but also helps in improving the muscles below the arms. To maintain them, perform shoulder blade protractions: lean against the wall and press yourself back while sliding your shoulder blades forward.

You can also try shoulder pushups which work like standard pushups. The only difference between the two pushups is that the scapular includes the bending of shoulders inwards, but the standard pushup involves keeping the back straight and shoulders elevated.

Legs (Shins and Calves)


Soleus is the muscle at the back of the lower leg that forms the triceps surae. Soleus muscles are also responsible for plantar flexion of the ankle that helps in walking and running.

To maintain soleus, work on a seated calf raise and do at least three sets of 20 reps. You can also try some stretches to improve soleus muscles, among them runners stretch (hold the pole and bend forward, pushing your lower body backward) and dorsiflexed (pull the top of the foot backward with your hands holding the pole and upper body pushing back).


Levator Scapulae:

The exercises for levator scapulae usually involve the joint movements that activate the scapula muscles, lateral cervical spine flexion, and cervical spine extension. Some of the most common exercises to strengthen the levator scapulae include dumbbell shrug, neck extension, and weighted lateral neck flexion. While dumbbells shrug helps to strengthen the shoulder muscles, weighted lateral flexion requires tilting your head forward or your shoulder against the cable pulley.

Chin tuck:

One of the most effective exercises for treating neck pain is the chin tuck. To perform a chin tuck, keep your spine against the wall and pull the upper back and head backward. Make sure that your head touches the wall and that you are not looking up. Hold the head in this position and slowly repeat the process.

Prone Cobra:

To do this lay on the floor with your face down. Place the forehead on a rolled-up hand towel and place your arms on your sides. Bring your tongue to the roof of the mouth so that your muscles at the front of the neck get stabilized. Pinch the shoulder blades together and lift both hands off. Roll the elbows in and palms out, with the thumbs up. Now gently lift the forehead a few inches from the towel and hold the position. Make sure to look straight. Perform ten repetitions for the pose.

Burn Back:

This exercise involves standing straight against the wall, keeping the feet a few inches away from the bottom. Flatten the lower back against the wall and place your elbows, forearm, and back of the hand with the wrist at shoulder height. Slowly slide the hands upward above the head with arms and fingers touching the wall. Repeat the exercise 10 times at least 3-5 times a day.

Those were some of the best full body exercises that you can do anywhere, coupled with the explanation of what makes them effective. Try them out and create a bespoke workout that hits your training goals.

Why waiting? Bring on your new workout regime!