Exercises anyone can do without equipment


Donavan Illes, Staff Writer

Disclaimer: Speak with your doctor before doing these exercises, as they could potentially cause or worsen injury.

Taking care of yourself and your health is extremely important for people of all ages. Not only does exercise benefit your physical health, but it is very good for your mental health as well. Not everyone has access to a gym or gym equipment, but these 10 exercises do not require any type of equipment and can be done by anyone, anywhere, at any time. If done properly and consistently these exercises can benefit you greatly. After talking to many Woodhaven High School students, these 10 exercises are the most highly recommended non-equipment exercises for anyone to do.

Push Ups

Push ups are one of the most effective body weight exercises. Not only are they effective, but they can also be done anywhere and in many different ways. Push ups are designed to focus on developing the pectoral muscles, but different variations of push ups can target different muscle groups as well. 





Pull Ups

Pull ups are a great upper body exercise and also one of the most effective exercises for strengthening the back. To perform a pull up, all you need is yourself and a bar. 





Body Weight Squats

This exercise is simple and can be done anywhere, all you need is yourself. Body weight squats help develop the lower body, specifically targeting the quads and glutes. With proper form, this exercise is very effective on the whole lower body as well as the core. 




Lunges are also a great lower body exercise, as they use important lower body muscles such as the glutes, hamstrings, and quads. Doing lunges can increase flexibility and even help correct muscle imbalances.





Crunches are a great isolation exercise, meaning they focus on just the abdominal muscles. This is a great way to help strengthen the core and tone the stomach. 






Planks are another exercise that targets the core. This exercise increases core strength and has also been proven to improve posture.





Burpees are a full body exercise that is aimed to build endurance and strength in the entire body. 




Calf raises

Calf raises are a simple exercise that targets the calves. Calves are one of the hardest muscles to grow, but calf raises are a great way to strengthen the calves. 





Dips can be done in different variations to target different muscles. The basic dip will help strengthen the chest, triceps, and back muscles. Dips are great for building strength and even muscle mass.




Glute kickbacks

Glute kickbacks are another great and simple exercise. When done correctly, glute kickbacks can strengthen the glute muscles tremendously.