effective exercises you can do anywhere

Effective Exercises You Can Do Anywhere

No matter if you're at work, at home, or on the go, these simple exercises.
11. Back Extensions
Muscles worked lower back Starting in the prone position (above left) pull your head and upper back off the ground. Hold it for a second as you focus on contracting your back muscles and then lower yourself back down. Cycle through this several times and you should feel a pretty good workout, especially in your lower back.
12. Decline Pushups
Muscles worked upper chest As we promised, here is yet another pushup variation. All you have to do is find an elevated surface to rest your feet on and then proceed with pushups as normal. The advantage of these is that they specifically target your upper chest, and depending on the degree of incline, your shoulders as well.
13. Jump Squats
Muscles worked quads, calves, hamstrings Here is yet another powerful lower body workout. If you failed to find that perfect elevated surface for your box jumps fear not, jump squats to the rescue. With your hands behind your head proceed with a regular squat and once you reach your lowest point explode upwards, jumping of the ground. Repeat.
14. Spiderman Pushups
Muscles worked chest, triceps, abs We promise were at least half way through the pushup variations. The reason we include so many is because they are extremely effective and work numerous muscles groups. Spiderman pushups involve you emulating the superheros wall climbing movements as you are doing pushups on the ground. Basically, every time you lower yourself, one of your knees will come up and tap your elbow.
15. Chair Dips
Muscles worked triceps This is the only exercise on our list that is designed to deliberately target the triceps. In order to maximize the effect, if you can find a surface to raise your legs off the ground, the intensity of the workout is compounded.
16. Leg Raises
Your core is the most important part of your musculoskeletal system for obvious reasons (its right in the middle of your body) and leg raises are one of several exercises on this list designed to target this muscle group. You may find that they workout out your quads as a secondary muscles group too.
17. Planks
Muscles worked abs, back, shoulders No, this is not planking. In order to do this exercise you have to actually hold yourself up off the ground. You can also modify the exercise by turning to the side and holding yourself on one elbow. This is one of the best things you can do for your core.
18. Glute Bridges
Muscles worked abs, glutes, hamstrings If one foot is too hard, use two feet, but whatever you do, make sure that you include this exercise in your gymless workout. It is the only one on this list that specifically targets your glutes and hamstrings.
19. Crunches
Here we have yet another group of exercises designed to target your abs. Although normal crunches are super effective by themselves, there are numerous variations that you can try in order to hit your oblique abdominals as well (bicycle crunches above).
20. Mountain Climbers
While this is primarily a cardiovascular workout, it works a number of muscles in the process. It can be a bit hard to describe, but in order to start this exercise you need to assume a pushup position (above left). Now your are going to alternate bringing your legs up towards you hands (above right). Keep doing this until you feel the burn.