We live in a world where many of us are constantly moving, traveling, or have busy professional lives. This can make it hard to keep standard gym or workout class hours, which is precisely why we are obsessed with finding ways of getting strong, anywhere.

Enter bodyweight-based workouts you can do without a gym membership or expensive equipment. You can’t beat the convenience of fitting in a full gymnastics home workout on your own schedule. With the proper coaching and guidance, you can improve your flexibility and increase your strength all from the comfort of your own home, or anywhere your travels take you.

With this in mind, we have selected 4 strength training exercises from our courses that do not require any equipment other than some open space on the floor. These exercises and movements have been handpicked by Coach Sommer himself in order to help you build your core, stretch your hips, and strengthen your shoulders and lower body. Put these exercises together today and create your own killer at-home workout plan.

1. Straddle-ups

Straddle-ups are one of the best core exercises that you can do, and they do not require any equipment in order to get started. Lie down on your back with arms overhead and legs straight. Begin the movement by lifting your arms towards the ceiling, then sit up tall and bring your legs up in a wide straddle position. Reach your hands between your legs to touch the floor, and pause briefly at the top to fire your abs, hip flexors, quads, and more. Reverse the movement and slowly lower back to the floor, repeating for reps. Be sure to focus on stretching your hips nice and wide at the top, and do your best to keep your back flat to strengthen your core for more advanced strength training work later on.

2. Cossack Squats

Cossack Squats are a fundamental exercise to build strength in your lower body while keeping you flexible and injury-free. To begin, stand in a wide straddle stance with both legs straight and arms out to the side for balance. Squat down towards one leg, doing your best to keep the heel down on the floor while the opposite leg stays straight. You can reach your arms forwards to help counter-balance your hips here as well. Pause for a moment at the bottom to stretch your hamstrings, adductors, and groin muscles, then stand back up strong on the bent leg. Repeat side-to-side for multiple reps, and enjoy the process of getting stronger and more flexible.

Cossack squats, from the GB Online Courses, are essential for developing your leg strength and mobility.

3. Hip Swivels

Hip Swivels are the perfect stretching exercise to counteract all the sitting and poor posture that many of us experience in our daily life. For this flexibility movement, start in a seated position on the floor with your arms behind you and legs bent. As the name suggests, “swivel” your hips to one side so that both knees are pointed in the same direction. If it helps, one hip will be externally rotated while the other is in internal rotation. Do your best to keep both glutes on the ground, and simply move back and forth in order to stretch your hips. This stretch will help you loosen up your hips, improve your gymnastics flexibility, and make your body feel better throughout the day.

4. Scapular Shrugs

Scapular Shrugs are a foundational GST exercise that will help you build the strength in your shoulders and core. Begin in a plank position on the floor with your arms straight, legs together, and core tight. From here, keep your elbows locked and slowly pinch your shoulder blades together, reaching a position called scapular retraction at the bottom. Squeeze your glutes and keep your abs engaged, then push away from the floor by spreading your shoulder blades across your back as far as possible. This top position is called scapular protraction, and it will help you build real gymnastics strength that will apply to handstands, pushups, and more.

These 4 basic movements and exercises from the GymnasticBodies Online Courses will guarantee a strong and mobile body, capable of enjoying all you love most about a fit and athletic lifestyle.