The Best Exercises You Can Do Anytime, Anywhere

If you know you should be getting more exercise, but can't find half an hour for a workout, here are a few bodyweight strength training exercises that you can do at home, or while traveling..

Crunches: One of the most popular exercises for building a toned, sexy core. But good form is important. Begin by lying on your back, face up on the floor, with your knees bent. The crunch movement involves curling your shoulders forward towards the hips, while your hands are placed behind or beside the neck, or crossed over the chest. Remember, the focus is on your abdominal muscles. Breath in at the start of the movement. Then exhale as you slowly curl from your shoulders forward toward performed by curling one shoulder at a time. Twisting crunches are a better workout for the muscle on your side of your waist (obliques).

Push-ups: The classic bodyweight strength training exercise. One of the best exercises to sculpt your upper body,tighen your core, arms, and build your back, shoulders and chest. A regular push-up starts with yourpalms on the floor, shoulder-width apart. Kepp your core and abs straight. Place the weight on your hands and point your toes. Less difficult versions of the push-up be are done by standing close to a wall and pushing your body away from the wall with your arms. Stand with your feet further from the wall to increase the challenge. Another modified version of the push-up can be done by supporting your lower body on your knees instead of on your toes. After pushing up with your arms. hold your body weight for 2 seconds Remember to practice good breathing form: inhale as you bend your elbows and slowly lower your chest to the floor and then exhale as you extend elbows and push your body up to starting position.

Wall Squat: The ultimate bodyweight strength training for your legs and buttocks. The squat exercises some of the body's largest muscles, the quadriceps and the glutes. It also works your hamstrings, calves, and the lower back. The squat is sometimes referred to as "the king of exercises" because it targets so many big muscles, causing more and faster muscle growth than any other single exercise. To get started, stand against a wall, with your legs extended out. Place your feet about 2' away from the wall. If you feel any knee pain during the motion, adjust your stance so that bending and straightening the knees causes no pain. Inhale, then exhale and allow your abdomen to fall toward your back. Keep your gaze straight in front of you, your knees slightly bent and your chin slightly tucked. Keep the back of your head touching the wall. Practice good breathing. Exhale as you bend your knees and slide your back down the wall. The goal is to lower your body almost to a seated position. But stop sliding downward the moment you feel any pain in your knees. You'll avoid knee injury and get a better workout for your glutes.