Exercises Without Weights / No Equipment Needed

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Towel Wringing

muscles:	Hand Flexors, Hand Extensors
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Towel Wringing

Sliding Leg Adduction And Abduction In Plank Position

muscles:	Rectus Abdominis, Adductors, Abductors, Glutes
auxiliary muscles:	Trapezius, Lower Back, Obliques, Hamstrings
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Adduction And Abduction In Plank Position

Leg Curl With Partner

muscles:	Hamstrings
		required:	Workout Partner
		optional:	Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Partner

Leg Extension, Seated

muscles:	Quadriceps
		required:	Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Extension, Seated

Leg Press With Partner

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Abductors, Adductors
		required:	Workout Partner
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Press With Partner

Triceps Extension With Towel And Partner

muscles:	Triceps
		required:	Workout Partner, Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Towel And Partner

Reverse Snow Angel

muscles:	Trapezius, Lower Back
auxiliary muscles:	Deltoids, Rectus Abdominis, Obliques, Hamstrings, Adductors, Abductors, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Towel, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Snow Angel

Dips With Chair

muscles:	Triceps
auxiliary muscles:	Pectoralis Major, Deltoids, Hand Extensors
		required:	Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips With Chair

Dancing Crab

muscles:	Glutes, Deltoids, Rectus Abdominis, Obliques, Hamstrings
auxiliary muscles:	Abductors, Triceps, Trapezius, Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Dancing Crab

Hindu Push-up / Dands

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Trapezius, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Hindu Push-up / Dands

Triceps Extension, Single-Arm, Side Lying

muscles:	Triceps
auxiliary muscles:	Deltoids, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension, Single-Arm, Side Lying

Plank With Alternating Arm And Leg Raise

muscles:	Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Plank With Alternating Arm And Leg Raise

Sliding Cobra

muscles:	Latissimus Dorsi, Lower Back, Glutes
auxiliary muscles:	Rectus Abdominis, Obliques, Hamstrings, Triceps
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Cobra

Fire Feet

muscles:	Quadriceps, Hamstrings, Calves
auxiliary muscles:	Adductors, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Fire Feet

Sliding Lat Pull

muscles:	Latissimus Dorsi, Deltoids
auxiliary muscles:	Hand Extensors, Trapezius, Teres Muscles, Biceps, Triceps, Hand Flexors
		required:	Towel
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Lat Pull