Exercises you can do anywhere, anytime

No expensive gym membership or exercise equipment, no problem. You can get fit using your own body weight — and you can do these exercises pretty much anywhere — in your bedroom or basement or in a room away from home. Get started with these eight moves and be sure to make them part of your overall workout plan (don’t forget cardio) at least three times a week.



Exercise Move No. 1: The Plank Pose
This yoga exercise is a great way to begin your workout routine and tighten your abs, back, thigh, and butt. Get down on all fours and position your hands directly below your shoulders, shoulder-width apart. Straighten your legs so that your body is in a push-up position, with the weight on the balls of your feet. Engage your core muscles and lift your torso so that it forms a straight line with your body. Make sure to keep your butt down. Hold this position for about 10 seconds. Do 8 to 10 reps of this exercise and one to two sets to start, says Scott White, a personal trainer in Scottsdale, Ariz.

Exercise Move No. 2: Squats
Squats are one of the best exercises for building the muscles in your legs — glutes, quads, hamstrings, and calves — and an essential part of a workout routine. Here’s how: Stand with your feet hip-width apart. Your toes should be facing straight ahead, but can be angled outward slightly. Then, keeping your torso straight and your abs engaged, slowly bend your knees and lower hips toward the floor. Rise slowly. For your workout plan, start with 8 to 10 reps and one to two sets.

Exercise Move No. 3: Lunges
Lunges, like squats, exercise the muscles in your legs. Stand with one leg forward and one leg back. Bend your knees, lowering your body into a lunge position. Be sure to keep your front knee and back knee at 90 degree angles. Push on your heels and return slowly to your starting position. Beginners should do 8 to 10 reps and one to two sets as part of their workout plan. As you gain strength, add back lunges and side lunges to your workout routine.

Exercise Move No. 4: Push-Ups
Push-ups are a great workout for free for the upper body. The key is using proper technique. Keep your feet together and parallel to each other. Tuck your toes under your feet. Try not to arch your back as you push up, White says. Be sure to exhale as you straighten your arms. Do 8 to 10 reps. Increase the reps as you gain strength. Start with one to two sets and work up to more.

Exercise Move No. 5: Bent Knee Crunches
This no-equipment exercise strengthens your abdominal muscles. Lie on your back with your knees bent. Put your hands behind your head and pull your elbows back. Exhale as you slowly curl your torso toward your thighs until your upper back is off the floor or mat. Hold for a count of three — add more time as you get stronger. Inhale as you lower your body back down to the mat. Your workout routine should include 10 to 12 reps and two to three sets to start.

Exercise Move No. 6: V-Ups
Here’s another good ab exercise. Sit on the floor with your knees bent in front of you and your feet flat. Lean back on your arms with your palms on the floor behind you. Slowly, lift both feet off the floor — together or one at a time — so you’re forming a V. Hold for 10 to 15 seconds, then slowly extend your arms in front of you and hold for another 10 to 15 seconds. Do 10 to 12 reps and one to two sets as part of your workout routine.