5 'No Equipment' workouts for Women

Oh yes! You don’t need to join a gym, and you don’t even need an equipment! You’ll be surprised to find out that there are numerous ways to stay in and break a sweat, and lose those extra fats and stay fit through home workouts.

1. SQUAT and KICK

Target Muscles: Butt,abs,legs

(a) Stand with your feet shoulder-width apart, hands behind your head, and elbows out to     the sides .
(b) Bend your knees and sit back as far as you can. 
(c) Push back to start, then kick your right leg in front of you, foot flexed.
 That's one rep. Repeat, kicking with your left leg, and continue alternating.

2. BODY WEIGHT SQUATS

Target Muscles: quadriceps, calves, hamstrings

1. Stand with your feet spread wider than your shoulder-width apart.
2. Hold your arms straight out at your shoulder level, parallel to the floor.
3. Keep torso up-tight, lower back slightly arched.
4. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees .
5. Pause. Now, push yourself back to the starting position.
6. Do 15 to 20 repetitions.

3. HIP RAISE

Target Muscles: rear Glutes, end muscles, flat tummy

1. Lie down on your back with your knees bent and your feet flat on the floor.
2. Place your arms out to your sides at a 45-degree angle, your palms facing up.
3. Now try to make your tummy as skinny as possible and hold it that way while breathing normally. That’s the starting position.
4. Keeping your core tight, squeeze your glutes and raise your hips so that your body forms a straight line from your shoulders to your knees.
5. Pause for five seconds—squeezing your glutes tightly the entire time—then get back to the starting position.
6. Do 10 repetitions.

4. SIDE PLANK:

Target Muscles: all abdominal muscles, lower back, shoulders, and glutes

1. Lie down on your right side with your knees straight.
2. Prop your upper body on your right elbow and forearm.
3. Place your left hand on your left hip.
4. Try to make your tummy as skinny as possible, and hold it that way while breathing normally.
5. Then raise your hips until your body forms a straight line from your ankles to your shoulders.
6. With your core tight, hold this position for 30 seconds.
7. Roll onto your other side and repeat (hold for 5 secs, rest for 5 secs).

5.Incline Push up

Target Muscles: Abs, Chest, Glutes, Lower Back, Shoulders, Triceps, Upper Back

1. Place your hands on a raised surface—such as a box, bench, or one of the steps of your stairs—instead of the floor.
2. Let your body form a straight line from your ankles to your head.
3. Keep your body rigid, lower your body until your upper arms dip below your elbows.
4. Pause, and then push yourself back to the starting position as quickly as possible. (The higher the surface on which you place your hands, the easier the exercise becomes.)
5. Do 12 to 15 repetitions.