What are some good muscle toning exercises that don't involve weights or machines?

Question

...Or where can I learn about them? I'm thinking about the types of exercises we used to do in gym class; push-ups, sit-ups, those bicycle things where you lie on the ground and kick your legs.

I'm too broke to buy a gym membership or equipment for my home, I'm uncomfortable using free weights, and I hate the exercise videos because I'm WAY too uncoordinated to keep up with their annoying dance moves (If I liked dancing, I'd take a class, not buy a video).

I don't want "fun" exercises - just simple and effective ones involving my body and a stretch of hardwood floor. Do they still exist?

Answer 1

Do 3 sets of each of these:

Lie on your left side and lift your top leg up into the air until it burns.

Then do the same thing with the bottom leg to work out your inner thigh.
Now lie on your right side and do the same thing.

Now lie face up and lift your legs(ankles together) up above you like you are shaped like an L. Drop your legs almost down to the floor (you may need to put your arms to grab onto something near your head to keep you from tipping forward) and spread your legs open like a V (don't let your feet touch the floor). Close your legs back so ankles are back together, and lift your leg back up so you are shaped like an L.

Now get on your hands and knees, but instead of just your hands on the floor, put your elbows down on the floor too. Now take turns lifting your leg back and putting your foot up in the air behind your back, so your toe is almost pointed at the sky. this works out your butt really well!!! Do like 16 and then switch to the other leg. 3 sets again

Now from the same position, take one leg, and lift it sideways so it's coming out of your body's side. This works the side hip muscles. Do it for both legs.


For your arms, what you can do is traditional arm movements, like a bicep curl, but as the weight, use your other arm to push against your working arm. That way you are being yoru own resistance.

Squats are great, lunges are great.

Put your arms on the edge of a couch, and put your feet out a few feet from the couch. Then dip your self down so your butt goes towards the floor. This is great for your triceps.

Lie face up on the floor with your knees bent so your feet are kind of close to your butt. Lift your butt in the air over and over using your shoulders against the ground and your feet to push off. Once you get strong enough, do that with only one leg on the ground so just one leg is doing all the work. you can increase the "weight" of the workout by straightening out the leg that isn't on the floor.

Those are a few that work really well.

Answer 2

Push-ups and situps are great exercises for upper body and core. Some lower body exercises could include wall sits, lunges, squat jumps. Planks are a good exercise for the lower back and abdominals.

Also, an exercise band can be very helpful in targeted sculpting of your muscles as well and is very inexpensive. All of these exercises can be done in your home.

Answer 3

I would recommend getting a yoga video. Yoga is slow paced and doesn't require a whole lot of coordination. Yoga is great for stretching and toning your muscles as well as for weight loss. You can do it comfortably in your own home without having to buy anything else (although some videos will have the ball or straps, just find one that doesn't). I have found that Yoga is great for me as I'm a smoker and can't hang with strenuous exercise but am able to do the Yoga without feeling like my chest is going to cave in, lol. Tai Chi is also good but is a bit more difficult than Yoga as it requires repetitive motions and prolonged holding of poses, as well as a bit more coordination, but is also great for toning muscles (and learning a little self defense!).

Answer 4

Go to SparkPeople.com and check the site out. They have demonstrations of different exercises, most of them using things you have around the house, like towels, chairs and such. This is a great site that's helping lots of people get & stay fit, with exercise experts that can help you with your questions. You don't need equipment to lose weight, nor a gym membership. This site is loaded with common sense exercises, so I think you'll find what you're looking for. <*)))><

Answer 5

This website has a lot of good exercises. Some with weights, some without. http://health.ivillage.com/active/astrength/topics/0,,4vgf-p,00.html You'll prolly have to dig a little, but there's a lot of stuff there, and a variety of exercises, so you can find just what you're looking for. And it's a good site in general, for all things women are interested in.

Answer 6

I do squats without ant weight's for my legs. You can even just run up and down the stairs. Believe me, you'll feel it after even a few times. Sit up's and pushup's are good too. Get some dumbbell's of weight between 10 and 30 pounds depending on how strong you are and how many reps you want to do.

Answer 7

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Answer 8

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Answer 9

You can get these things called resistance bands. You tie them to a door knob and just do different exersises with the resistance of the band

Answer 10

Push ups, sit ups, pull ups, lunges, squats, jogging, swimming, bicycling,