Exercise & Fitness Tips : How to Exercise at Home Without Equipment

Hi! I’m Ashley Gas, strength and condition specialist with brilliantathlete.com. How to exercise at home without equipment? Well, we’re going to focus on three exercises that you can do at home on the floor without equipment. You just need yourself. The first exercise is the Butt Bridge. This will help strengthen your bum and your lower back. So I’m going to start off. I’m going to pull my belly button in towards my spine and I’m going to squeeze my butt-cheeks together lift up off the mat and just pause at the top. You should really feel your bum working here and come back down again. And up and back down. That’s the Butt Bridge.

The second one that you can do at home is for the side of your thigh. This will also help strengthen your bum, your legs, and your lower back. So I just straight up my legs one on top of the other and I lift my top leg straight up. Just up until I feel the muscle squeeze in the side of my leg. And then I go back up again. And do the number of ups that feels appropriate for you. And the third exercise, well you can actually use water bottle for this one. Everyone’s got a water bottle at home. This is for your shoulder muscles. You keep your elbow on your hips and just rotate your palms to face and back down again. Palm to face and back down again. You should feel that through the back of your shoulder. So there’s a few exercises that you could start doing right away at home without any equipment. Thanks! I’m Ashley Gas of brilliantathlete.com.