Did you know that you absolutely do not need weights or any other type of equipment to build and strengthen the muscles in your body? This applies to fitness beginners as well as to all athletes who are already training. If you are just starting to exercise, it is enough to start with using your own body weight to improve and slowly gain strength, while over time, you can include weights (dumbbells), increase the number of repetitions or, simply, start with high intensity interval training (HIIT).

The good news is that these energizing exercises for the whole body and all muscle groups can be done both at home and in the gym, and celebrity fitness instructors are big fans of them.

THE CLASSIC SQUAT AS WELL AS THE DANCE SQUAT SHAPE YOUR LEG MUSCLES AS WELL AS THE GLUTES
Squats – are ideal for shaping your gluteus and thigh muscles, but that’s not the only reason why you should do them, but also because they’re one of the five exercises you should include in every workout. Thanks to this work you practice keeping your body in the right position and how to control your back muscles. If you add a jump to it, that is. do a jump squat, you improve mobility, balance and even movement control. So how should you do this exercise?

• Stand in the position: feet parallel, slightly pointed outwards and slightly wider than your shoulders.
  Bend your knees and lower your hips until the backs of your thighs are parallel to the floor. As you lower into the squat, bend your elbows to bring the full force of your body onto your legs.
  From that position return to the starting position, with your back straight and arms spread out in front of your body. When you are in a fully upright position, squeeze your gluteus.

• To update this exercise, after a squat do a jump and return to the squat. As you jump, your arms should be pointing above your head.
  Squat-I and jump count as one repetition.
  ELBOW PLANK FOR HEART STRENGTHENING
  Plank is one of the best strength exercises that focuses on the heart as an organ. It is not only important for your strength and functionality during training, it is also essential for your daily activities. There are many variations of this relatively difficult exercise, which you can do for a period of different duration referring to everyone’s strength. Our suggestion is the plank resting on the elbows. How is this exercise done?

  The initial position is that of normal pumps, and then slowly support yourself on your elbows.
  Keep your body parallel to the surface of the floor, with your back fully leaning back, feet slightly apart and elbows parallel to your shoulders.
  While you’re in that position, tighten your abdominal and back muscles to make those muscles work harder.
  Start with 30 seconds, and as you progress through your workout, gradually increase the time up to a minute.

REGULAR PUMPS FOR STRENGTHENING THE BACK MUSCLES
Standard Pushups are in the group of best power exercises that are defined as perfect. They are great for strengthening the upper body muscles because they activate the muscles of the chest, arms, shoulders and also work the core muscles at the same time you are exercising them.

How is the execution of the pumps achieved under normal conditions?

Stand in a plank position with your arms and legs fully extended and your shoulders parallel to your wrists.
Inhale as you lower your body and exhale as you return to the starting position. Keep your arms, i.e. locks parallel to the shoulders at all times. The entire exercise counts one repetition.
If regular exercise is too strong for you, you can do similar exercises that rest on your knees.

“BACK OPEN” FOR STRENGTHENING THE BACK OF THE Thighs
If you’ve decided to make exercise a daily (or at least, weekly) routine for you, then “step back” should be on your training list. This exercise is the best way to strengthen your lower body, especially your thighs and glutes. How should the exercise be done in the right way?

Stand with your body in a fully upright position, with your feet close together.
From that position, swing one leg back, bending it to a 90-degree angle. At the same time, the other leg should be bent at the same angle.
From that position, return to the starting position and repeat everything with the other leg.
Both legs count as one set.

GLUTEUS BRIDGE – FOR STRENGTHENING THE BACK OF THE GLUTEUS MUSCLES

This exercise is perfect for strengthening the muscles of the legs, gluteus and also those of the abdomen. It also contributes to movement. How is it done?

Lie on your back with your feet slightly wider than your shoulders and bend your knees.
The upper body should be raised and straight, while the shoulders and head are on the floor and the arms are at the sides.
Both feet should be on the floor, the gluteus tightens when your body rises and relaxes when you reach the surface. One repetition is the raising and lowering of the central part of the body.