Quads: Prisoner squat
Any properly performed bodyweight squat is going to be your best bet for
equipment-free quadriceps engagement, but if I have to choose just one,
it's going to be the prisoner squat.
This is because in addition to targeting the entire lower body, the arm
placement also fires up the shoulders, upper back, and core in ways a
basic bodyweight squat does not.
Stand with your feet shoulder-width apart, your
weight centered in your heels. Bend your knees slightly, tighten your
core, and place your hands lightly behind your head, your elbows
pointing outward. You'll keep your arms in this position throughout the
exercise, just make sure you don't push or pull on your head or neck.
From this position perform a traditional bodyweight
squat by pressing your hips back and bending your knees to lower your
glutes toward the ground. Keep your chest upright throughout the
exercise. When you've squatted as low as you comfortably can with good
form, press through your heels and return to standing. Perform 12 to 15
repetitions.
Obliques: Oblique twist
While the plank certainly engages the obliques, to really target these
muscles that wrap around your torso, you need to perform exercises that
involve twisting or bending. The oblique twist
is a favorite because it requires core stabilization combined with a
twist; plus, you can do it with or without added weight.
Sit on the floor, your knees bent, your heels on the
ground. Keep your upper arms close to your sides, but bend your elbows
to a 90-degree angle. Tighten your core and lean back so your body forms
a "V" with your torso and thighs.
Keeping your torso fixed in space at this angle, and
your glutes fixed to the floor, twist your body as far as you can to
the right, reaching your hands toward the ground on your right side.
When you've twisted as far as you comfortably can, reverse the movement
and twist back to center, continuing the twist to the left side.
Continue the twisting motion, performing 15 to 25 twists to both sides.
Chest: Push-ups
No surprises here, the basic push-up
is about as good as it gets when it comes to equipment-free chest
exercises. Start in a push-up position, your palms under your shoulders,
but just wider than shoulder-width apart. Extend your legs fully so
your body forms a straight line from heels to head. Tighten your core
and bend your elbows, lowering your chest toward the ground. When you're
just shy of touching down, reverse the movement and return to the high
push-up position. Perform 10 to 12 repetitions. If full push-ups are too
challenging, lower your knees to the ground for a modified version.
Biceps: Dynamic self-resisted isolation curl
For this unusual biceps curl, you're responsible for providing your own resistance.
Sit on a sturdy object (any chair, bench, or large
rock will do), your feet planted on the ground slightly wider than
shoulder-width apart. Lean forward and place your right elbow against
the inside of your right thigh, just above your knee, allowing your
forearm to hang straight down. Press your elbow into your thigh
throughout the exercise, fixing your arm in place.
Bend your right elbow slightly, bringing your right
palm upward so you can clasp your right hand with your left. Your left
hand and arm are responsible for providing resistance during the curl.
Tighten your right biceps and begin bending your
elbow to draw your right palm to your right shoulder, but as you do so,
press downward through your left hand to resist the curl, making it
harder. When your right hand reaches your right shoulder, reverse the
movement, continuing to press down through your left palm as you use
your right biceps to control the downward phase. Perform this exercise
slowly to maximize resistance in both directions. Perform 10 to 15
repetitions before switching sides.
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