Body weight exercises are one of the most beneficial exercises to partake in, especially for those who lead busy lifestyles or simply do not want to exercise outside of the home. For 2022, we are targeting several body areas by providing the best bodyweight exercise options for those who simply need an easier way to get a workout in from anywhere!

Here are 4 Standing Legs & Glute Toning Exercises that you can add to your weekly workouts. Perform each of these for about 10-15 reps (or 30-45 seconds) for 3 sets total.

1) Squats/Jump Squats

• Stand with your feet shoulder width apart.
• Lower down your torso with a bend of your knees until your knees form 90-degree angles.
• Make sure to prevent your knees from going beyond the line of your toes.
• Squeeze your glutes and return to start.
• For a bigger challenge, jump into the air on the rise upward

2) Wall Sits

• Stand with your back straight against a wall behind you.
• Bend at your knees as you slide down the wall.
• Pause and hold once your knees make a 90-degree angle.
• Make sure your knees do not go past your toes.
• Try to maintain the hold for as long as you can before resting while standing.
• This exercise works your glutes, hamstrings, core, and adductors (2).

3) Calf Raises

• Stand up straight, keeping your hands at your sides.
• Raise yourself up onto the balls of your feet, with your heels coming off the ground.
• You will be engaging the calf muscles.

4) High Knees

• Stand with your feet shoulder width apart.
• Bring one of your knees up toward your chest and then quickly jump and switch to the other side, bringing the opposite knee up to the chest instead.
• Alternate legs and switch your arms as if you are running in place – maintaining a quick, but stable speed.

If this seems overwhelming or you are simply ready for a life changing wellness program including STRESS MANAGEMENT, FITNESS, MASSAGE, STRETCHING and NUTRITION created by our professionals simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals. (hidfittherapy.com/contact)

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References:

1) https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/

2) https://bulldogonline.com/blog/the-best-body-weight-exercises-for-women/

3) https://www.prevention.com/fitness/workouts/g26113126/best-bodyweight-exercises/

4) https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

5) https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

6) https://www.runnersworld.com/training/g23341982/best-bodyweight-exercises/

7) https://manofmany.com/lifestyle/fitness/best-body-weight-exercises