Even though physical appearance shouldn’t be the most important thing when it comes to romance and dating, we can’t deny its relevance. So, whether you’re trying to impress the girl from work, your childhood crush, or simply dominate the cougar dating scene, for example, you need to look your best.

However, not everyone has the time and resources to visit their local gym every day. Therefore, if you too can’t afford these types of training sessions, check out these four no-equipment exercises that you can do at home.


This is, without a doubt, one of the most effective exercises out there, especially when it comes to core strength. If you want to work the lower back, abdominal muscles, quadriceps, and glutes, you can do that with this simple exercise.

All you need is a firm but comfortable surface, and you can try out many planking positions and forms. In order to achieve the most basic position, you have to keep your body up by using your tiptoes and elbows. Of course, there are many variations you can try out, depending on which part of the body you wish to work on.

Prisoner Squats

This may sound a little bit ominous, but it’s actually a great exercise you can do in the comfort of your own home. The only difference between this exercise and the regular squat is the position of your hands. To do the prisoner squat, your hands need to be placed behind your head.

This position forces you to keep your back straight while doing the squats. It’s safe to say that this exercise is one of the best ones out there when it comes to glutes, quads, and calves. It’s also a great fat burner.


Another simple exercise that is absolutely great for your lower body and balance. Lunges are very simple. All you need to do is stand in an upright position with your hands on your hips, step forward with one of your legs and lower your entire body until you form a right angle with your front knee.

It’s important that your other knee stays behind your front toes. This is a stationary lunge, and it’s perfect for beginners. Also, make sure to keep your upper body steady and looking forward.

Hip Raise (Lying Gluteal Bridge)

This one is more popular with women because it’s excellent for glutes, but men also do it to improve their lower body. To do this exercise correctly, you need to lie on your back, bend your knees, and rest your arms on both sides of your body. Also, make sure your lower back is touching the floor.

Now, while keeping your abs and core tight, squeeze your glutes and raise your hips without using your arms and legs. Your body should form a straight line from your knees to your shoulders. Stay in this position for five seconds and then lower your hips to the ground. It’s important to keep your back straight and avoid sudden movements to prevent potential injuries.