by Joshua Simmet

Created on: July 01, 2009   Last Updated: July 02, 2009

People are always looking for good workouts that are simple, relatively easy to do and require little to no equipment; in other words something they can do at home in their free time. They spend all sorts of time on the internet looking for such workouts and they forget about some of the most basic workouts that anyone can do. Pushups, sit ups, weightless squats and pull ups are all great exercises that when combined give a very complete workout.

Pushups are a great chest and arm workout that is simple to do; often it is taught in grade school gym class. Simply place your hands on the ground about shoulder width or a little bit more apart, keep both feet together and hold your body straight. Slowly lower your body using your arms until your chest is just above or barely touching the ground, your elbows should be at about a right angle, and hold that position for 3 counts. Then raise yourself back into the starting position. Start small and build up, and if it is painful in a way separate than that workout burn, stop and consider seeing a doctor. And a great thing about the pushup is that if the basic method gets too simple, it can be modified in numerous ways to make it more difficult.

Sit ups are another exercise that is commonly taught in grade school; it is a great abdominal workout and can be modified to work the obliques as well. Simply put your feet under a weight of some sort; a couch, table, hand weights, whatever is handy, cross your arms so your hands are on your collarbones. Contract your abdominal muscles and pull your chest up until your elbows touch your thighs. Slowly lower yourself back to the ground, until your shoulderblades just touch the ground and repeat until you reach the desired reps. Again, start small and work your way up. And also find a picture or demonstration of the proper technique, because failure to hold to it can cause serious back problems.

Weightless squats are a good exercise for the lower body, mainly the quadriceps. Start standing up straight and slowly sit down until your thighs are parallel to the ground while at the same time raising your arms straight in front of you until they are also parallel to the ground. Then slowly stand back up. Once the weightless squat becomes easy, you can move on to the pistol or one legged squat. Start with your feet together and raise one leg slightly, but keep the knee straight. Place your arms out to the side, parallel to the ground. Lower yourself down as far as you can go on your on leg and move your arms so they point forward, keeping them parallel to the ground. Slowly raise yourself up.

The pull up is my final home exercise and may be the hardest to do, but not just because it is the only one that requires some sort of equipment. Start by finding a bar or tree branch to use; preferably one that is just higher than you when you hang from it. Place your hands on the bar at about shoulder width apart. Contract your back muscles and lift yourself up. Try not to use your arms as much as your back and shoulders. Try to imagine yourself pushing your elbows down rather than lifting with your arms. As with the other workouts, pull ups can be easily modified, too. Lifting your legs up so they are parallel to the ground and moving your hands farther apart will change the muscles used and the intensity of the workout.

These are some of the most basic workouts and with just these, you can get into excellent shape with a little dedication.

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