Shape Up: Top 10 No-Equipment Exercises You Can Do at Home

Updated: July 06, 2015 14:34 IST

A quick workout is better than no workout. Here is a list of exercises you need to start doing right away.

Shape Up: Top 10 No-Equipment Exercises You Can Do at Home
Standing toe touch exercise provides a good stretch to your hamstrings, the four-muscle group in the back of each thigh. #MyFit100Days fitness expert suggests to hold this pose for 1 minute daily, it will strengthen your abdominal muscles and target your abs.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Doing Butterfly Pose regularly helps removes fatigue from long hours of standing and walking. It also gives a good stretch to your inner thighs, groins and knees thereby improving flexibility of the groin and hip region.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Standing Toe-Touch Exercise: Perform this exercise daily, aim to hold this pose for about 1-2 minutes daily. What will it do to you? Standing toe-touch exercise strengthen and stretches your hip flexor muscles, your quadriceps thus helping you get perfectly toned legs.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Plank Hold: Did you know plank exercises have aesthetic benefits that can enhance your appearance by improving posture? Side plank can activate your core muscles, including the transverse abdominis and iliopsoas, which helps stabilizing your spine and hips.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
For the healthy you, do Superman pose: Not only the pose stretches and strengthens your chest, shoulders, arms, legs, and glutes but also helps keep your back flexible. Superman pose is also rewarded as a best pose to improve blood circulation.

Quick Tip:If you are pregnant, avoid doing this pose.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Setu Bandh or Bridge Pose - Performing Setu Bandh helps strengthen your back, buttocks and hamstrings. It also stimulates the lung, thyroid glands and abdominal organs.

If you are suffering from Thyroid then performing this asana can be the ultimate solution to your problem.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
The best and most popular exercise for abdominal exercise - Crunch Hold
To crunch or not to crunch should not be a question ever! Crunches help improve your balance by strengthening your abdominal muscles. Bonus point for being user-friendly. The exercise can be modified to meet the needs of each individual.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
When in doubt squat it out! Squats are a full-body fitness staple. It works the hips, glutes, quads, hamstrings and strengthen the core. Quick tip: Add weights to your squat routine if you want a full body workout in one exercise.

Why doing Squat is good for you: Not only squats are good for your butt or glutes they are also helpful in increasing joints flexibility.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Plank - The secret formula for a flat stomach

Planks help develop strength in the core, shoulders, arms, and glutes. It also improves body posture, prevents osteoarthritis, as well as muscular and joint aches.
Shape Up: Top 9 No-Equipment Exercises You Can Do at Home
Are you trying to shape your lower body or trying to develop core strength or just trying to make your hips more flexible? Doing lunges everyday can help you achieve your goals.

Did you know lunges are one of the most effective lower-body exercises? According to the American Council on Exercise lunges are as beneficial as doing squats, step-ups and quadruped. If you are trying to lose weight lunges can be an ultimate solution as they can speed up your metabolism.

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