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5 Bodyweight Exercises You Can Do at Home Without Equipment


While most of the country is being forced into a more sedentary lifestyle these days, that doesn’t mean you have to sit idly by on the couch watching your six-pack turn into a beer keg.

While you should still forego a trip to the gym, Scarsdale-based personal trainer Jessica Mazzucco, otherwise known as The Glute Recruit, has given us five simple exercises you can do in your own home to stay healthy and — if you’ll pardon the pun — get your butt in gear. Best of all? These exercises require no equipment.


The Glute Bridge

This exercise targets the glutes, hips, and legs for both strengthening and development, but also is a staple exercise/stretch in alleviating lower back and knee pain caused by tight hip flexors, a common problem if you do excessive sitting.

Lateral Lunge

Another way to engage glutes and quads for strengthening and development, this movement is also a great way to stretch out tight inner thighs, another sign of too much sitting around.

Bird Dog

Targeting the back, abs, and glutes, this is a great exercise that challenges your balance, core strength, and stability.

Plank Taps

Working the muscles in your upper body (e.g. shoulders and triceps) and the abdomen, this exercise is a fantastic test of strength, balance, and endurance.

Jumping Jacks

One of the best exercises to improve cardiovascular endurance and coordination, this is a total-body exercise and will help increase metabolic rate while keeping your heart healthy.