Bodyweight Exercises To Do Anywhere

Estelle Low shares her favourite basic yet very effective no-equipment exercises.

- Estelle Low

Bodyweight exercises are becoming increasingly popular, thanks to a growing trend in high-intensity interval training, yoga and pilates. They can be done anywhere, and don’t require anything but a willing mind and body, and just 2m by 1m of space. 

After attending a gazillion gym classes and working with trainers, I’ve learnt that these nine exercises are non-negotiable, because they are so good at burning and firming you in the right places. They may not look fancy, but the results are fantastic!

1 SQUATS 

You saw this coming. Targeting the major muscles – glutes, quads, core – it’s no wonder that squats always get called for in gym class. Big muscles, big burn! To start: lower body and push hips back as if you’re sitting down. Shift body weight to heels and make sure tailbone is tucked. Knees should not go beyond ankles. Not feeling much? Turn the squat into a full-body workout by adding bicep curls or overhead presses with a dumbbell. Or add cardio by doing squat jumps.

2 BANANA

You’re familiar with crunches and sit-ups. Now do the banana, another treat for the core. Lying face up, lift legs off ground and keep them as low as you can possibly hold. Lift upper back and extend arms overhead. Keep neck and shoulders relaxed. Hold for 10 to 30 seconds. To dial down the intensity, bend knees and lift legs higher.

3 PUSH-UPS