No-equipment exercises you can do at home

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Published: May 7, 2019

Being in shape is not only about the goods looks. It is even more about staying healthy and looking after your body. After all, it is the only thing that is going to remain with you for the rest of your life. Therefore, it is recommended that every person in the world does some kind of physical activity throughout his or her life. The issue with this suggestion is the fact that people often do not have enough time to go to the gym. Even if they had time to do it, not everyone can afford it. If you belong to one of these groups of people, have you ever thought about dedicating some of your free time at home to exercise? There are no-equipment exercises that all of us can perform in the comfort of our bedroom. Bear with us to find out what they are.

Plank is on the list of no-equipment exercises that you can do at home
Plank is one of the basic exercises that you can do by yourself

What are the no-equipment exercises you can do at home?

In a few moments, we are going to dive into the details of some of the no-equipment exercises that you can do by yourself, in your home. You can choose the best home workout for yourself. Otherwise, you may choose to do them all, it is up to you. For now, let’s take a general look at what are the no-equipment exercises you can do at home:

  • Plank to Dolphin
  • Push-ups
  • Plank Shoulder Tap
  • Bicycle Crunch
  • Plank to Downward Dog Tap
  • Lateral Plank Walk

Now, let’s take a closer look at all of them.

Plank to Dolphin

The first exercise that we are going to talk about today is the plank to a dolphin. This is one of the most basic workouts that you can do. In fact, it is one of the most common shoulders warm-up exercises. In the case that you are going to be using your shoulders later on in the training, this is an exercise that you should make sure to do.

Plank is a very useful exercise overall. In fact, it is one of the amazing exercises to lose belly fat. Plank position engages all major muscles in your body. Therefore, you should make sure to keep it in your training routine.


Push-ups are another one of the basic exercises that you should keep in your training routine. They are a great way to engage your core muscles. 

You are not going to need to hire affordable personal trainer Dubai in order to learn how to do push-ups correctly. All that you will have to do is to place your palms onto the floor and start from a plank position. Keep your arms in the width of your shoulders. Then, lower yourself until your belly reaches the floor. This is the moment when you should start pushing against the floor in order to reach the starting position. One push-up is done! Keep in mind to keep your back straight all the time though. Cheating at no-equipment exercises you can do at home is a no-no.

Plank shoulder tap

In the case that you are looking to work more on your shoulder muscles, plank tap is an exercise for you.

The starting position is the same as with the push-ups. However, instead of lowering yourself to the floor and backing up, you should be tapping your shoulders with your palms. Left palm-right shoulder and vice versa. It may sound chill, but your abdomen will be burning quite soon.

Bicycle crunch as one of the no-equipment exercises

Moving on from the plank position, for now.

Two girls doing situps
Sit-ups are great. Bicycle crunches are even better!

In order to perform the bicycle crunch, you should lay down on your back. The idea is to bring your opposite knee to your elbow while remaining flat on your back. Your knees should be up in the air at all times, moving back and forth. Use the strength of your abdomen to bring your elbows closer to your knees. Ultimately, do not be surprised if your belly starts burning quite soon. This one of the exercises that boxing trainers Dubai require their peers to perform often.

Plank to downward dog tap

If you had thought that you were safe from plank, think again.

This time we are going to suggest doing a slightly enhanced version of plank shoulder tap exercise. However, this time you will not be touching your shoulders. Instead, you will be touching your toes. So, in essence, you can say that this is a hybrid exercise, a mixture if you will, of plank shoulder tap and plank to a dolphin. Therefore, once again, opposite arms and toes will be in motion. This is another one of the great no-equipment exercises that you can do by yourself. If you are looking to get into yoga in Dubai, this is one of the exercises that will benefit you the most.

So, in order to perform the complete movement, you are going to need to start in a forward plank position. Then, push your hips back and touch your left toe with your right hand. Keep your back and knees straight all the time. Go back to the starting position. That’s one rep!

Woman on a yoga mattress
Looking to get into yoga? Some of the exercises that you will find here can help you get in shape

Lateral plank walk

The last exercise that we are going to talk about today is the lateral plank walk. 

In order to perform this one, you will be starting, all over again, from the front plank position. However, now, your goal is not going to be to touch your shoulders nor toes. Now, you should be moving sideways.

To perform the complete exercise, you should put your body into the starting position. Then, lift right arm move it in the right direction followed by the movement of your right leg. Follow this movement with bringing your left arm and leg closer to your body. This is one rep. Keep on walking your set distance. Once you are done with moving in the right direction, move in the opposite one.

Plenty of no-equipment exercises

There is a whole world of no-equipment exercises beyond what we have talked about here. Keep your mind open for new movements and exercises. Keep on looking for the new ones and you will soon find the set that you benefit the most.

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