Many times, due to the lack of experience and knowledge about fitness, girls often think that only in the gym can we do some strength training, but they don't know that we can also do a lot of strength movements with our own weight.

Below I will introduce some actions:

1. Self-weight squat

Stand as straight as possible with your feet shoulder-width apart. Tighten your abdomen, sit down and squat down.

2. Exercise your arms with a chair.

You don't have to have a chair, a low table and a wooden box. When doing the action, when pressing down, after making the upper arm flush with the floor, you can push your body up through the strength of your hands. Do 12- 15 in one group, three groups at a time.

The simple version is to bend your feet to the ground. If it's a little harder, you can land on your feet straight. If it is difficult, you can put your feet straight and put them on a chair with a height. Remember to tighten your abdominal and gluteal muscles, but only through your arms.

3. Push-ups.

There are many changes in this action. You can do traditional push-ups, or you can find something to do inclined push-ups at home. If you want to reduce the strength of the upper limbs, you can also use the knee landing method to reduce the weight of the upper limbs and make the movements simple and easy.

4. Crawl on the wall.

The name of this action sounds like it is simple and easy, but it is not simple to execute.

Girls can practice against the wall at home. First, they do a handstand push-ups posture, with their feet focused on the wall and their arms propping up the whole limb. After stabilization, their hands move forward slowly and their feet move with them.

A simple movement can greatly train the strength of the whole upper limb, and the core strength of the waist and abdomen can also be strengthened. It should be noted that during the exercise, you should always tighten your abdomen and don't collapse.

5. Bulgaria squats with legs apart

Girls can do it on the sofa at home, by hand, or find some heavy but small objects to replace the load.

This action can effectively exercise the mobility of one leg, strengthen the sense of balance of one leg, improve the imbalance of muscle strength between the left and right legs, and have the effect of hip training.

Put one leg on the sofa, move it slightly, the other leg is in front, the palms are opposite, and hold the weight-bearing items. When squatting, try to make your front legs 90 degrees and don't lean forward. Tighten your abdomen and don't tilt one leg. You can do three groups of training, and each group can do 16.