Man doing stretch and lunge exercises

From Sharp Health News, a publication of Sharp HealthCare

You don’t need an expensive gym membership or fancy equipment to get a good strength training workout. Body weight exercises can be as effective as training with free weights or weight machines.

Try these 3 simple body weight exercises:

1. Reverse Lunges

  • Stand up straight, with hands on hips, and brace your core.
  • Take a big step backward with the left foot.
  • Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
  • Push through the right heel to return to standing.
  • Repeat 12 to 15 times.
  • Switch legs, and repeat.

2. Plank Taps

  • Start in a high plank with your feet hip-width apart, and your hands directly under your shoulders.
  • Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Then repeat on the other side.
  • Continue alternating hands for 20 total reps, while keeping your body in a straight line with your core engaged.

3. Single-Leg Glute Bridge

  • Lie down with your arms at your sides, knees bent and feet flat on the floor.
  • Lift your left leg straight up toward the ceiling.
  • Holding that position, squeeze your glutes and raise your hips.
  • Hold this position for a count of one, then lower back down for one rep.
  • Repeat 12 times.
  • Switch legs, and repeat.

Do two to three sets of each exercise with 30 to 45 seconds rest between sets, or as a circuit (one after the other without rest).

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.