by C. M. Erickson

Created on: April 22, 2008

Many people give up on getting fit because they cannot afford a gym membership or are afraid to be seen in spandex in public. They resign themselves to walking, jogging, or riding a bike, always wishing they could find ways to strengthen their bodies. The great news for those people is that they can get a complete strengthening workout at home without a single piece of equipment. Their body weight is the only resistance they need to get into prime shape. Below are several exercises anyone can do at home without any equipment.

THE SQUAT
The squat is the most basic move in any fitness arsenal. In one fell swoop you work your legs, rear, and core, creating a sleek toned physique. To perform the squat, simply stand with you feet at least shoulder width apart with your upper body erect and toes pointing slightly out. With hands on hips and eyes looking straight ahead, lower your behind to down to the rear as if you were sitting in a chair. Take care to ensure your knees do not travel past your toes. Return to the standing position. Repeat for twenty or more repetitions. To add difficulty, hold your infant, or grab a dictionary.

THE PUSH UP
The push up is the all-in-one upper body toner. It works your arms, shoulders, chest, back, and core. To perform the push up, lay face down on the floor. Place your hands in line with and slightly wider than your shoulders. Flex your feet so that your toes are on the ground and heels are in the air. Keeping your body in a straight line from head to heels, push off the ground until your arms are fully extended. Lower until your upper arms are parallel to the ground, then straighten your arms again for further repetitions. Aim for at least ten to twenty a set, but if one is too difficult, do push ups on your knees until you get stronger. To make it more difficult, bring your hands closer in, lift one leg, or elevate your feet on a stair or chair.

THE ONE-LEGGED WALKOUT
This exercise works every part of your body and teaches you balance. Stand upright on your left leg, with your right leg lifted. Do not let your right leg touch the ground at any point in time in the exercise. Bend over, put your hands on the floor, and walk them out to the push up position. Do one push up. Walk your hands back towards your feet, then stand erect. Repeat for five to ten repetitions. Switch legs and repeat on your right leg.

THE PLANK
This exercise trains your core. Lay face down on the floor in the push up position, but instead of having only your hands on

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