Exercises You Can Do at Home Without Equipment - Diet Rite System

Exercises You Can Do at Home Without Equipment

We are living in unprecedented times. Many untold millions of people are compelled to stay at home. While this is a new and challenging situation, it can still be an opportunity to work and improve our health!

Imagine for a moment, as millions suffer debilitating health conditions and worse, imagine coming out of this healthier and stronger! That is a statement to make to the world and to inspire others that good health and wellness is achievable, even in the worse of times!

As we face these new and rapidly changing obstacles, it is important that we keep our bodies, our minds our spirits strong and healthy. It is critically important to eat healthily, to put the proper nutrients in your body. It is important to exercise regularly to keep your body strong and to keep yourself motivated.

Since we are compelled to stay indoors, we are providing exercises you can do in the comfort and safety of your home. You need to find exercises that are effective and don’t require any equipment at all. To make these exercises even more fun, you can use music while you’re doing them. Some you can even do while watching TV.

We recommend easier exercises if you are a beginner, or if you are older that is why we use the types of images in our posts. Again We invite your comments and participation—DRS

Here are a few great exercises you can do at home, without the need for any equipment, and the benefits of each exercise.


While this exercise will take you outdoors, you can still do it, providing you take proper precautions and practice social distancing. If the weather is nice, it’s wonderful to get outside and enjoy the fresh air while you exercise. Walking is great, it’s low impact so the stress and damage to your joints are greatly reduced. Add some music to your walk and it’s fantastic. I myself try to walk at least a mile two to three times a day, weather permitting. Getting exercise through walking is as easy as lacing up your sneakers and hitting the pavement. Doing so will boost your health in several important ways.

In 2018 the Physical Activity Guidelines Advisory Committee presented its scientific report to the Department of Health and Human Services, noting that walking is the most popular aerobic activity and has one of the lowest injury rates of any form of exercise.

Walking. When you walk you carry your own weight, this is known as a weight-bearing exercise. Some of the benefits include:

  • Increased cardiovascular and pulmonary (heart and lung) fitness
  • Reduce the risk of heart disease and stroke
  • Boost your immune system
  • Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint, and muscular pain or stiffness, as well as diabetes
  • Stronger bones and improved balance
  • Increased muscle strength and endurance
  • Boost your energy
  • Burn calories and reduce body fat.
  • Improve your mood and much more

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing, and you may be puffing slightly. Moderate activities such as walking pose a little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

(We would like to mention before we go on. While the exercise we mention is great. It must include a proper diet! That is where it begins. Watch unhealthy snacks and overeating. You are what you eat. If you put diesel fuel in an unleaded car, you are going to ruin the car!)



You wake up in the morning it’s early, it’s quiet, it’s peaceful. This is a great time to treat your body and your mind to a peaceful yet important exercise… The Morning stretch. A relaxed stretch is a great way to start your day. We’re not suggesting you become a yoga master overnight, but taking a moment or two in the morning when you awake, to enjoy the peace and tranquility to stretch your body and relax your mind is an effective and great way to start the day Taking a moment or two to close your eyes, relax your mind and begin to gently stretch your body, reaching for the sky, while bending gently to awaken the body, while becoming part of the peace and tranquility helps the mind, body, and spirit

Stretching is a great exercise that has many surprising benefits. Stretching can help increase your flexibility, which is an important factor of fitness. It can also improve your posture, reduce stress and body aches, and more. Stretching has the ability to bring a peaceful focus while providing great benefits to the body. There are several types of stretching, each with its own technique and benefits.  In the morning, which we are talking about now, a good static stretch is our recommendation.

While this is not the best stretch before a workout or before engaging in some demanding physical event, A morning Static stretch is a good way to wake up your body. What is a static stretch? Static Stretch is a  stationary stretch, so static stretches isolate one muscle group at a time and hold a position rather than moving through a range of motion. Static stretching improves your flexibility and range of motion, It can also help your muscles recover faster after a workout, leading to less pain and stiffness. Static stretching is also a great way to release stress and tension in your muscles, which can help you feel more relaxed.

Dynamic Stretching: Dynamic stretches are active movements where joints and muscles go through a full range of motion. … Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. Some examples include trunk twists, walking lunges, or leg swings. There are several other types of stretches. It is important to remember to use proper form and caution to avoid injury. Whatever type of stretch you use here some primarily great benefits of Stretching

  • Increases your flexibility
  • Increases your range of motion
  • Improves your performance in physical activity
  • Increases blood flow to your muscles
  • Improves your posture
  • Helps heal and prevent back pain
  • Good for stress relief
  • Can calm your mind
  • Helps decrease tension headaches

 Whether you’re an athlete or if you just want to improve your flexibility and range of motion, or just relax to start your day, a good relaxed stretch is a great way to start.



A great way to begin exercising is by doing push-ups. These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them and still receive the great benefits that push-ups provide. . Traditional pushups are beneficial for building upper body strength. They work the triceps, chest muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength. If you are going to do push-ups having the correct form is important. Doing pushups without proper form can lead to an injury. For example, you may experience lower back or shoulder pain if you don’t do pushups properly. If you find that traditional pushups are too difficult at first, modify them. There are several variations of this exercise that can be done. Do them on your knees or standing against a wall, just do what works for you. You will be building up arm strength and working out muscles in your chest area.

Tips for proper form

  • Keep your back straight and your core engaged.(tight)
  • Your butt should be down, not lifted.
  • Your body should form a straight line. Don’t arch your back or let your body sag down.
  • Keep your hands firmly rooted on the ground or on a mat so that your wrists are protected.

If this is too difficult, start on your knees.


Leg Lifts


Whenever someone is working out and trying to lose weight, one of the most talked-about areas, or areas of concern is the midsection. Your stomach, your abs are always areas people want to work on. When we think about our getting our abs in shape, the lower abs are of particular concern because this is traditionally a difficult area to target and work on. However, leg lifts are on great exercise that will address this problem part of the body. The first really great thing about this exercise is all you need is a comfortable place to lie down.

According to Medical Daily, the lower abs and hips are areas that are the most challenging ones to lose excess fat fast. An exercise routine should let you burn fat faster in these areas. Luckily, leg raise exercise has many benefits including losing belly fat fast and even strengthening muscles. There are a couple of variations.

Leg raises are typically performed while lying on the floor. There are other variations, but for now, we are at home with no equipment.  These will l help to increase the strength and definition you see in your lower abdominal muscles. These may not be easy to perform for beginners or those with under-developed abs. It may take several months and many repetitions before you start to see the results. if you are just beginning you may want to start with single-leg raises. Single leg raises also work your core but it may be a little easier to do.

Some benefits of doing leg raises are:

  • Strengthens core muscles. Leg raise exercises strengthen your lower abdominal muscles.
  • Improves flexibility.
  • Enhances balance and stability.
  • Burns calories fast.
  • Lowers risk of back injuries.

Leg raises are most beneficial when you perform them slowly. Swinging your legs back and forth creates momentum rather than working the focus muscle groups, so avoid swinging.

Also, follow the leg raises in your abdominal and core workout with exercises that work for the opposing muscle group — the lower back, specifically… and stretch before moving to the next part of your workout.

Once you have begun to strengthen your abs you can try double leg raises which will help strengthen your lower abs and hips as well. Here is a great video you can also follow along with




Crunches are beyond a doubt one of the <strong>finest bodyweight exercises</strong> to build a strong and stable core. It is basically an isolation exercise targeting your abdominals and obliques in a controlled manner with moderate intensity. Crunches are a great exercise for building up and strengthening abdominal muscles. Crunches have been the mainstay of ab workouts for decades. They target that six-pack muscle that runs along the front of your torso, they call this muscle the rectus abdominis.  This muscle is part of developing your core muscles for stability and performance. While crunches are a part of a core strength workout or a total body workout, when you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going.

Crunches are beyond a doubt one of the finest bodyweight exercises to build a strong and stable core. It is basically an isolation exercise targeting your abdominals and obliques in a controlled manner with moderate intensity.

Crunches are a great exercise for building up and strengthening abdominal muscles. Crunches have been the mainstay of ab workouts for decades. They target that six-pack muscle that runs along the front of your torso, they call this muscle the rectus abdominis.  This muscle is part of developing your core muscles for stability and performance. While crunches are a part of a core strength workout or a total body workout, when you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going

This link from very well fit has an excellent demonstration of performing this exercise

Reverse Crunches


As long as we are confined to our homes, why not work on that part of the body most people are concerned with? Why not take this time to work on our abs. Remember, there is no one exercise that totally burns belly fat and tones the abs, perhaps because it is such a large and intricate muscle that has many movements. Because of this, it takes several exercises to strengthen and tone your abs. One really good exercise is the reverse crunch. Reverse Crunches are a much better use of your time than traditional Crunches. Traditional Crunches put unnecessary pressure on your spine. Reverse Crunches are a more intuitive, efficient movement, and they can help you get a shredded, strong core.

while avoiding the pitfalls of the common crunch The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back, hips, and spine. By starting the movement in your lower body and bringing your knees to your chest, you protect your back and create a greater range of motion, which can help place more tension on your abdominal muscles.

The reverse crunches are an engaging activity. They are well executed lying on your back and tightening your muscles at the abdomen. This standard is one of the most universally recognized workout moves, as just about everyone has done a crunch as part of their yearly attempts to strengthen and tone their abs.

While the crunch is a great exercise for your abs. if done incorrectly, it can put a strain on your lower back. If however you’re looking to hone your abs and you want to avoid the crunch, you should consider flipping up the script and reversing the movement. The reverse crunch gives your core a worthy test without forcing you to assume the same position you’ve probably tried thousands of times before.



The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities. Adding squats to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day. But these are just a few of the benefits.

Known as a bodyweight squat the most basic type of squat uses just your body weight for resistance. These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

Squatting without weights incorporates elements of resistance training because you’re lifting your own body weight. Since the muscles of the buttocks are already used to this kind of lifting, squatting places more emphasis on cardiovascular activity.

Light Weight Lifting


Lifting Lightweights is a great way to exercise in your home. When we think of lifting weights, we almost always assume we have a barbell or dumbbell packed with plates. Then there is the agonizing look on the person’s face as they begin their reps. There are two types of benefits of lifting weights: Muscular Endurance and Muscular Strength. These are two distinctively different benefits that are achieved by doing different types of lifting weights. According to Healthy Living, muscular endurance is defined as a muscle’s ability to lift weights repeatedly over time. Meanwhile, muscular strength is measured as the amount of force you can exert in one repetition.

According to the American Council on Exercise (ACE), if a task calls for going all out in one motion, it will help build muscular strength; if it involves numerous repetitions of the motion, it will help build muscular endurance. Keep in mind that there is a great deal of crossover with these different motions.

The benefits of lifting light weights are twofold: One benefit is you will still build strength by lifting light weights in numerous repetitions, but you will also increase your muscle endurance and range of motion. A third benefit is you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house.

Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles, or even water jugs.



Dancing can be a way to stay fit for people of all ages, shapes, and sizes. It has a wide range of physical and mental benefits. There are many forms of dance, from ballroom to barn dancing and disco to Morris dancing. Dance has always been a part of human culture, rituals, and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity. boost.

You can dance in a group, with a partner, or on your own. There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls, and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.

Dancing is an enjoyable way to be more physically active and stay fit. Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost. How many remember dancing while cleaning the house? Dance is such a great way to express yourself, lift your spirits, and stay fit.

Here are just a few benefits you get from dancing:

  • Improved condition of your heart and lungs
  • increased muscular strength, endurance, and motor fitness
  • increased aerobic fitness
  • improved muscle tone and strength
  • weight management
  • stronger bones and reduced risk of osteoporosis
  • better coordination, agility, and flexibility
  • improved balance and spatial awareness

As long as we are quarantined and forced to stay indoors more, Put your shoes on.. or not J, and dance! Dancing at home rarely requires any special clothes or equipment other than your favorite song.

Getting some exercise is important, pandemic or not!  but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

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