Skip Nav
Beginner Fitness Tips
The 5 Worst Mistakes I Made as a New Runner and How You Can Learn From Them
Healthy Recipes
77 Snacks to Satisfy Hunger, All Under 150 Calories
Shay Mitchell
Shay Mitchell's Secret to Looking Fit? This Insane Gym Routine

Park Bench Strength-Training Exercises

Get Pumped at the Park With These Moves

While taking a stroll through the park, instead of sitting down on the bench to people-watch, get up and use it to tone your muscles! Here are four simple moves that target the thighs, butt, upper body, and core.


Place your right foot firmly on the bench with your left foot directly under your left hip. Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. For a more advanced version, you can kick the left knee up as you step up. Complete three sets of 15 to 20 reps on each leg.

Rear Elevated Lunges

If you've ever done an elevated lunge using an exercise ball, then you know how quickly it works your tush and thighs. Begin by placing the top of your left foot on the bench, with your right leg straight. Bend your right knee, engage your left glute, and lower your pelvis toward the ground. You want your right foot out far enough so that when you lower your hips, your knee stays directly over your ankle. Then straighten your right leg and rise back up to the starting position. Complete three sets of 10 to 15 reps on each leg.


Continue reading to learn two more park bench exercises.

Triceps Dip

Sit on the bench and place the heels of your palms next to your hips. Walk your feet away from you about six or so inches, and hop your tush off so you're hovering in front of the bench. Slowly bend at your elbows, and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly push yourself straight back up to the starting position. Repeat for one minute.

Elevated Push-Ups

Push-ups are one of the most effective moves you can do to strengthen your upper body and core, but here's a way to work your upper body in a different way. Place your hands on the bench instead of on the ground so that your upper body is elevated. Or, for even more of a challenge, turn around and place your feet on the bench instead. Do push-ups as you normally would, starting with your shoulders over your wrists and your body in one straight line. Bend your elbows out to the sides to lower your chest toward the bench or ground, and then slowly straighten your arms. Complete three sets of 10 to 15 push-ups.

Image Source: Thinkstock
Around The Web
Join The Conversation
Spaghetti With Garlic, Olive Oil, and Chili Flakes
Best Beauty Products For February 2017 | Winter Shopping
Healthy Chicken Wing Recipe
Best Beauty Products For January 2017 | Winter Shopping
Ways to Make Money Doing Nothing
Vegan Chocolate Peanut Butter Crisp Balls
How to Change Your Life This Year

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds