How to get fit without going to the gym

Keep in shape without going to the gym. We will show you simple exercises with which you can train at home, in the office and even in a hotel room.

1.Crunch

This is a classic exercise for abs. Lie belly up and raise thighs and legs so that they form a right-angle. Place the hands behind the nape of the neck and raised the shoulders . The abdominal muscles are expiration muscles, then in the active phase of the movement (when approaching the chest to the pelvis) exhale deeply.

2. Push ups

This is probably the most traditional exercise, useful to train shoulders, pectorals and triceps. Lie prone on the floor, place the arms slightly lower than the shoulders and  far enough in betweeen them to form a right angle with the forearms. Keeping the body parallel to the ground push with your hands upwards.

3. Squat

Put a rod or a broom stick over the shoulders and hold it keeping hands at a distance which has to be slightly greater than the distance in betweeen the shoulders, bend your legs until the thighs are parallel to the ground. Push upwards keeping your feet in contact with the ground. Stop a moment before fully extend your legs and repeat the exercise.

4. Dip

Excellent exercise for the triceps which can also be used to train pectorals . Put two hairs at a distance between them equal to the width of your shoulders. Alternatively you can use the hard edge of the bed. Place your hands over the chairs and, starting with the arms flexed, push upwards to rise. Hold for a second and repeat the exercise.

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