5 home exercises you can do without equipment | Ft. Zee Fitness Junkie

Only a few months stand between you and that summer body you have long been waiting for. Yet you never really know what to do because all the equipment at the gym seems to be speaking to you in Chinese.

Fitness does not have to be rocket science. Bodyweight exercises can be a great way to burn fat, gain strength, build muscle, boosting cardiovascular fitness and you get to save an extra buck.

Making use of external equipment can fool the mind to think that you are a step closer to your goals. In fact, exercises that are considered as high-output and are bodyweight-based yield great fitness results when performed in short span workouts as Huffpost suggests.

Fitness junkie, nutritionist Zinhle Masango, also known as @Zee_FitnessJunkie, gives you 5 easy-to-learn and effective leg day home exercises (they can be done pretty much anywhere- much like a portable gym.)

Squats

This exercise is mainly targeted at your thigh. There are also 21 variations of the squat

Muscle groups: Quadriceps, hamstrings and glutes.

Lunges

It helps you develop your lower-body strength and endurance. This exercise is usually coupled with core movement as it requires your ab muscles to contract.

Muscle groups: Hips, glutes, quads and hamstrings as well as the hard-to-reach muscles of your inner thighs.

Wall sits

This also works on your entire lower body but is mainly focused on increasing your muscular endurance.

Muscle groups: Glutes, hamstrings and quads.

Donkey Kicks

Not only does this work on your legs but it simultaneously targets your core and shoulder muscles as it requires your entire body to remain still when you raise your legs. It deals with toning and your stability.

Muscle groups: Glutes

Plie Lunge with Side kick

As seen in @Zee_fitnessjunkie’s video below, a plie lunge is basically a lunge with a ‘twist.’  Side kicks help give your butt that lifted look, primarily targeting the quads as practised in martial arts and pilates.

Muscle groups: Quadriceps, hamstrings, glutes, hip flexors, obliques and outer thighs.

 

 

Whether it be ‘New year, New me’ or changes due to health complications, it’s never too late to eat right and understand that consistency is key.

Happy training!