Standing Twist
The standing twist requires only room enough to allow you to stretch both arms straight out so you look like a human "T." Stand straight up and stretch your arms parallel to the floor, with your palms facing down. Take a deep breath, and then exhale as you squeeze your stomach muscles and twist your torso, first to the right and then back. Make sure your hips stay square. Inhale again, and then breathe out as you twist to the left. This exercise will work both your hips and abs.
Overhead Press
The overhead press is a standing exercise that requires other items. The best way to do this exercise is with dumbbells, but you can also do it while out camping. Simply bring along some big cans of food and hold a can in each hand in place of the dumbbell. Stand with your feet hip-width apart and begin with the weights you are using at shoulder level, with your elbows bent. Draw your shoulder blades together and down, and then straighten your arms so they are over your head. Rotate your palms so they face each other. Rotate your palms back to the original position, and slowly bring your arms down to the starting position. The overhead press exercises your upper back and shoulders.
Wall Ball Squat
The wall ball squat is more difficult to do just anywhere. You have to have one of those large stability balls. Place the ball against the wall and lean into the ball with your back. Hold a dumbbell in each hand, with your arms at your side and your palms in. Draw in your shoulder blades to stabilize your upper back, and keep your chest and shoulders relaxed. Start bending your knees and hips until your thighs are parallel with the floor and your knees are bent at a 90-degree angle. Hold for a count, and then straighten your legs until you get back to the starting position.
Standing Lunge
The lunge is one of the key standing exercises. Stand straight up with your feet hip-width apart and your hands on your hips. Step forward with one leg so your knee is bent and your thigh is parallel with the floor while your other knee bends so your calf is parallel to the floor. Make sure you keep your back completely straight, and tighten your ab muscles.
Return your leg to the starting standing position and then repeat with the other leg stepping out front. This simple exercise can be done almost anywhere and works your quadriceps, hamstrings, buttocks, calves, hips and inner thighs.
