Fitness: Abs and Legs

4 Exercises to do at Home without Equipment

First Exercise - Torso Rotations (Abs)

You begin by sitting on the ground with your legs slightly bent at the knee. Make sure to keep your feet off the ground so that your upper body will have better range of motion. When you rotate your torso, you touch the ground on the left side. Then..

Rotate your torso so that you touch the ground on the other side of you with your hands. In order to increase the intensity of your workout, you can hold a weighted object and move it side-to-side, like you would move your hands.This workout focuses on the side of your abs.
SETS - 2 to 3
REPS - 20 - 30 (use weights to increase resistance)

Second Exercise - Balancing Act (Abs)

 

For this exercise, you hold your legs off the ground and lift your back so that your face is at the same elevation as your toes. Hold this pose for as long as you can! This workout is a total ab workout.

Third Exercise - One Leg Squat Thrust (Legs)

Begin in a seated position

Stand up using one foot

 

Repeat the process using your other leg

This workout can be intensified by holding a weight object near your core. If you hold the weighted objects out to your side, the workout will be lessened, because the weights act as a counterbalance and take away from the work that your body has to do.  This workout focuses on your thighs and glutes.
SETS - 4 to 6 (2 to 3 with each leg)
REPS - 15 to 20

Fourth Exercise - Calf Lifts (Legs)

Stand on surface where you are supported by your toes

Lift yourself up so that your body weight is supported by the balls of your feet

You can balance yourself by holding onto something. Also, you can intensify the workout by holding onto a weighted object. This workout focuses on your calves.
SETS - 2 to 3
REPS - 15 to 20


Theses are just some simple exercises that you can do to stay fit and healthy. Hope this helps.