Stepping out to the gym for 45 minutes is a dream for many. A lot of people want to start a fitness journey but lack motivation because they assume that working out requires going to a gym or owning gym equipment.
However, it’s important to realize that you will not always have access to a gym or the luxury of owning equipment. That’s why it’s essential to keep these five no-equipment workouts handy especially if you want to fire up your glutes and thighs.
Glute Bridge
This exercise primarily targets the butt, hamstrings, and core muscles. Performing it 2 to 3 times a week, with 3 sets of 20 reps, can help tone the target areas and show results in as little as one week, as per reports.
Bulgarian Split Squat
The Bulgarian Split Squat is a lower-body exercise that requires no equipment. Doing it for 2 to 3 weeks, with 2 sets of 6-8 reps, can show results within a week. This single-leg squat involves balancing one leg on a sturdy surface, such as a chair, while squatting with the other leg. Make sure to exercise both legs equally.
Dead Bug
The name of the exercise gives a hint. To perform the Dead Bug, lie on your back with your arms and legs in the air, then extend one arm and the opposite leg at the same time, alternating sides. This movement engages your core and improves stability.
Single-Leg Deadlift
This bodyweight exercise targets the glutes and hamstrings. To perform a Single-Leg Deadlift, bend slightly on one leg while extending the other leg toward the wall behind you. Switch legs to engage both sides of your glutes and hamstrings equally.
Planks
Although plank is common, they are one of the most effective no-equipment exercises. They target the entire body, especially the glutes and the front of the thighs. To perform a plank, lie face down and lift yourself using your forearms, keeping your body straight.
