Going to the gym for workouts is no doubt one of the best ways to engage your muscles. However, you need to spare time and meet your trainer at the gym. Well, if you have no time to the gym because your job or other personal things you have to attend to? Worry not.  You can totally work out at home with no equipment and still get satisfactory results. There are several no-equipment workouts that you can carry out at home without the need of a trainer or incurring any cost as discussed in this article.

6 Simple Exercises to Do at Home

Here are 6 simple no-equipment workouts you must do at home

1.      Body Weight Squat

Body weight squat is one of the easiest exercises that can be performed with limited space and with no equipment. This exercise targets all major muscles of the legs primarily the quadriceps and the calves and the hamstring. To perform this exercise, put your feet shoulder-width apart and your toes slightly turned out. Stretch your arms parallel to your shoulder height and lower your abs. keep your eyes forward and slowly bend at your knees to lower your body. Make sure your heels are flat on the floor. Bend to the maximum level then pause for a while before pushing your body back to the start position. Repeat the cycle the desired number of times.

2.      Incline Push-Up

This is a good pre-exercise warm-up routine or a post-exercise stretch. This exercise targets the chest muscles and both the pectoralis major and minor. This exercise is simple. Simply put your arms shoulder-apart on a bench. Your arms should be straight but your elbows should not be locked. Ensure that your arms and body are completely straight. Now bend your elbows to move your chest to the edge of the bench. Again, push back your chest to the original position and your arms straight again. Make sure your body is straight and rigid throughout. Repeat this exercise the desired number of times. 

3.      Hip Raise

Hip raise targets the glutes, hip flexors, hamstrings, abs, and lower back. To perform it simply lie on an exercise mat and bending your knees so that your feet lie flat on the floor. Again, put your arms flat to your side palms. Now start raising your glutes off the floor until your back, hips, and thighs are inclined on a straight line. Hold on for some time then release yourself to the original position. Repeat the exercise.

4.      Side Plank

This exercise targets the arms, back, and core. Just lie on one of your sides, say the right side and extend your legs stacked on each other. Ensure the elbow of your right hand is directly under your shoulder and your head in line with your spine. Align the left hand on the left side of your body. Push your hips off the floor to the maximum level. Hold on for some time and then release. Repeat for desired cycles.

5.      Floor T-Raise

This exercise targets the middle back, lats, lower traps, shoulders, and upper back. Simply lay on a mat and stretch your arms out. Lift both your arms off the floor at the same time to semi-full flexion then hold for say a second. Now lower both your arms to the start position and repeat the exercise.

6.      Air Swimming

Air swimming targets back extension, core, and butt muscles. To perform this exercise, lie on your stomach and keep your legs straight. Stretch your arms straight overhead and keep your shoulders away from your ears. Pull your abs to lift your belly off the ground. Extend your arms and legs to come up the floor and move them up and down as if you are swimming. Make sure you alternate your right and left arms/legs while swimming. Repeat for 2 or 3 cycles.

Get A Massage with Massage Gun After Exercise or Long-Time Working

After exercising or working for a long time at home , there is no better remedy than having a percussive massage. Hiring a massage therapist is both expensive and inconvenient because you have to fit it into his/her schedule. Fortunately, the entry of reliable and efficient massage guns has made massage more convenient and fascinating than ever. However, you need an up-to-scratch massage gun like Urikar Pro 3 Massage Gun. This massage gun is the best message gun in the market and is designed with the user in mind. It generates a percussive message and has plenty of features that help transform your massage experience.

Key Features of Urikar Pro 3

• Pro 3 usesa high-torque brushless motor which quietly delivers up to 45lbs of no-stall force and stimulates muscle groups to a depth of 14mm.
• Pro 3 provides 30 speed levels ranging between 1800-3400rpm. Whether you're new to fitness or a professional athlete, you'll find the right speed for you.
• It comes with 6 interchangeable headssuitable for different types of muscles. 
• The Urikar Pro 3 arm can take a 180 degrees rotation, making it seamless to reach those hard-to-reach places on your body. 
• Urikar Pro 3 is equipped with a large-capacity battery. This battery can hold power for 600 minutesof continuous usage. 
• Pro 3 offers ultra-low noise levels of only 42dB. It's quiet enough to be used at home or in the office without disturbing others.

Again, the ease of use and makes it an ideal massage tool for all types of users because you don’t need an expert to guide you. Now, just follow the steps below to learn how to use this muscle massage gun step by step.

How to Use Massage Gun Pro 3 Step by Step

Step 1. Start by choosing the right massage head then press it into the head of the massage gun.

Step 2. With the head now inserted,toggle the Power button at the bottom of the device to the left and tap the circle icon on the screen to turn on the massage gun. A flash on the blue power indicator shows that the gun is on.

Step 3. To run the massage gun, simply press the “Start/Pause” button. Next, place the massage head on the targeted body part. You can either increase or decrease the speed of the massage gun. The Timer reading shows the time the massage session takes. You can alter this time value as well.

Step 4. Once you are satisfied with the massages, you can stop the massage gun by simply pressing the “Start/Pause” button.

Conclusion

From the above guide, it is a no-brainer that a no-equipment workout at home is possible. Besides, you can leverage a massage gun to make your workout recovery process seamless than ever. Use Urikar Pro 3 and be sure to take your massage experience to another level.