The Compact, No-Weight Workout

No equipment? No excuses! Exercises you can do at home.

Page 2 of 2

your innards from spilling out at any given moment as well as strengthening and supporting the low back.

Watch Out For:

- The Low-Back Sag – as with push-ups, try to keep your low back in a neutral position, with your hips raised almost at the height of your shoulders, for the whole exercise

Prisoner Squats (Hamstrings - Rear Upper Thigh, Glutes - Buttocks, Quadriceps - Front, Upper thigh)

With a name that’s pretty self-explanatory, prisoner squats are great for getting that ass in gear, no matter where you are.


How to Do Them:

Stand with your feet hip-width apart and toes pointing forward.  Clasp your hands behind your head and bend your knees, easing your body backwards until your knees are bent as close to 90 degrees, as possible.  Pressing up from the heels, come up to stand, squeezing the glutes as you return to the upright position.  Repeat. 

Watch Out For:

- Excessive Low-Back Arch – Try as best as you can to not to arch the lower back as you squat.  Allow your low back to remain in a “neutral” position, and close the angle between your torso/hips or your thighs and your calves, if you feel you need to go lower.