Best 20 weight exercises

you don't need a gym to get good exercise. Fitness experts and celebrity coach Amy Dixon's 20 recommended exercises will hit every muscle in your body and reduce fat without using any equipment. So, what are you waiting for? You just need these exercises and you!

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1. Squatting is one of the best and most natural exercises (just watching a baby sitting). This action can exercise all muscles of the lower body, including quadriceps, gluteus maximus and hamstring. It also provides an extra kick core because you need your deep ABS and back to keep your torso upright and perform the sport correctly.

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2. Push ups

this is one of the best upper body exercises because it exercises everything - chest, back, arms and even abs! Make sure your shoulders are in line with your wrists and your elbows are folded to one side (so don't spread them out). Try to keep your chest and hips as close to the floor as possible without touching them.

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3. Lying on the hip

lying on the hip (also known as bridging) will strengthen your hips and hamstrings, as well as your abdomen, back and inner thighs. To get an interesting change, lift your hips, place your feet flat on the floor, and slowly extend one leg into the sky.

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4. Lunge

starts with feet together and arms comfortably on both sides of the body. Step the right foot forward and lower the body until the front knee is 90 degrees and the back knee does not touch the ground. Then, to complete the exercise, push your right front foot down while straightening your left leg. Keep your right foot off the ground and your right leg parallel to the ground.

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5. Board

board has become one of the key exercises in defining the core. If you're trying to keep your arms straight, try this exercise on your forearms. Be sure to keep elbows and shoulders at the same height, hips, heels and shoulders at the same height.

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6. Crabs walk

the goal of this sport is your triceps, core and gluteus maximus muscles, while challenging your coordination ability. If you find your wrists uncomfortable, try to turn your hand a little to one side, or take a rest and stretch your wrists out. Make sure your hips are off the floor during exercise.

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this is one of the best exercises for quadriceps, hamstring, gluteus maximus and core muscle, and also one of the most challenging balance exercises. Stand on one leg, with the other foot in front of you. Do not place the front foot on the floor, bend the standing leg, and then squat down. You can keep your arms straight in front of you to keep your balance. Pause, then return to start. Do all the repetitions, then change legs and repeat.

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8. Spine balance

place hands and knees on the table top, making sure the head and neck are the natural extension of the spine. Put your right arm right in front of your shoulders. Palm in, left leg back slowly extend, heel up, leg and hip alignment. Return to the starting straight line position and repeat on the other side.

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9. Bikes creak

bikes produce flames in the abdomen because they need deep stability and rotation in the abdomen. They have also been shown to activate more rectus abdominis and oblique muscle fibers than standard sit ups.

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10. Leg lift

this lower abdominal exercise can help you build a stronger back and make you less vulnerable to injury. Keep your lower back on the floor and keep your legs as close to the floor as possible, without touching them. To make this exercise easier, bend your knees. Or more challenges, keep your legs straight.

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11. Most people only move on two planes: up and down or back and forth. That's why side lunges are so effective - they train you to side with ely. This lunge change is a great addition to any conditioning program as it will challenge your muscle fibers, tendons and ligaments in different modes of motion. To make the sport more challenging, add a side leg lift to the equation and feel your core muscles begin to contract.

correlation: the first 15 actions are to adjust the score of gluteus maximus: media studio is needed. The good thing about burping is that it combines aerobic exercise with strength. Burping is a complex whole-body exercise that works your upper and lower body at the same time, focusing on the core. In order to increase the impact of aerobic exercise, before squatting, add a knee jump to the mix.

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13. Squat jump

this is a simple but challenging way to adjust and strengthen your entire lower body: quadriceps, hamstrings and gluteus maximus. Bonus: it can also exercise your core muscles, help you jump higher and improve your strength.

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14. Sit ups are one of the most challenging weight exercises because they require extra abdominal strength to keep climbing without the help of arms and legs. If you can't do a standard sit up, try a change in sit up.

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15. Jumping jacks are sometimes criticized badly, but when it comes to increasing bone density, it's a good thing. High jump jack is one of the best weightlifting exercises. It's a wonderful cardiovascular training. If you're looking for ways to speed up, this is practice.

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16. Mountaineers are one of the best core exercises you can find. This sport combines plank difficulty, deep core stability and alternating knee drive to your chest. Knee exercise also increases your heart rate, which is the perfect way to flatten your abs and burn calories. During the whole training process, it is very important to keep the right posture and the perfect stack of shoulders and wrists.

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17. Knee hugging is a very powerful and fun exercise that can help you increase your overall strength, including your heart. This is also a good way to improve your agility, strength and ability to jump higher.

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18. Hip kick

stand with feet at hip width apart, then jog in place. The difference is that you put your heels behind you and tap your butt (or as close to it as possible). This exercise stretches your quadriceps and gives you a quick heartbeat.

correlation: 5 hamstrings extend from the most flexible player in football. Frog jumping adds an energy element to the lower body. It can raise your heart rate, which is good for your cardiovascular system and can define the muscles in the lower body. Start in a sporty squat position and swing your arms back behind your hips. Kick off the heel, jump forward, land on the ground, then squat down immediately, jump again.

correlation: 17 exercises to shape and adjust your trophy. For this lower body blaster, start with your feet wider than your shoulders and your toes facing out. Squat down until your thighs are parallel to the floor. Push back to the standing position.

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What do you think? What's your favorite weight exercise? Have you tried the one on the list? What else does your exercise plan include? Please tell us in the comments below how you exercise without a gym!

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