If you’re just getting started with working out and trying to figure out what exercises you should be doing, check out this list of body weight exercises that can help get you into shape!
If you don’t to perform Then These exercises are easy to do and require little or no equipment literally this are helpful (other than your own body), so they can be done in the comfort of your own home, even if you don’t have access to any gym equipment! Plus, because these exercises use your own body as resistance, they’re effective at boosting both endurance and strength. Consider adding these 6 body weight exercises to your workout routine!
If you’re not already doing body weight workouts into your workout routine, now’s the time to start! Body weight exercises are convenient because they require no special equipment or location, all you need to get in shape with body weight exercises is your own body.
These 6 incredible body weight exercises are some of the most effective ways to start building muscle and losing fat fast, and they’re simple enough that anyone can do them.
These 6 incredible body weight exercises also require zero gym memberships or monthly fees, so you don’t have any excuses not to try these exercises today
What kind of exercises should you do to lose weight? Many people these days are turning to body weight workouts, and it’s not hard to see why. These exercises are a great way to strengthen and sculpt your body, so long as you do them correctly and follow an effective diet plan at the same time. Here are ten body weight exercises that will make you stronger, leaner, and more fit than ever before
If you’re looking to lose weight, starting a body weight workout routine can be an excellent way to do so! Body weight workouts combine the benefit of caloric expenditure with resistance training, which can help tone your muscles and maximize the number of calories you burn throughout the day. Here are 10 body weight exercises you can do to lose weight.
There are many body weight workouts you can do at home. One of them is to perform pushups. Pushups work not only your chest, but also your triceps and shoulders.
In order to do a proper pushup, start by kneeling on all fours. Your hands should be aligned under your shoulders, with fingers pointing forward or slightly out to your sides depending on preference.
Push-ups are one of my favorite body weight exercises, and for good reason. Not only are they simple to perform, but they’re also highly effective, working nearly every muscle in your upper body all at once. When performed correctly, push-ups also strengthen your core and improve balance.
In addition to being a fantastic exercise in their own right, push-ups can be added to other workouts (like running or squats) as a way to increase intensity and achieve more overall results.
Push-ups are a good starting point for anyone looking to build muscle and strength. These body weight exercises work your pectoral muscles (chest), triceps, and anterior deltoids.
Here’s how to do a proper push-up: Lay face down on a mat with your arms extended in front of you, slightly wider than shoulder width apart. Keep your back straight and core tight throughout.
Crunches are a staple of most body weight workouts. They build your core muscles, flatten your abs, and strengthen your lower back. Lie down on a mat with your knees bent and hands behind your head. Tighten everything up (abs, butt, etc.) and pull yourself up to meet your neck with your upper chest. Lower back down slowly until you feel tension again in those muscles. Repeat 10-20 times for one set; 3 sets are ideal.
To do these, lie on your back with your knees bent and your feet flat on the floor. Put your hands behind your head. Then, lift your shoulder blades off of your mat as you breathe out.
Let go of tension and slowly return to starting position while breathing in. This is one rep. Crunches help strengthen and tighten abdominal muscles. A few sets of 15-20 reps will make a difference in making you stronger and feeling better about yourself
Regular crunches are great, but variety is a key component to achieving results. Try these 4 variations on crunches for a home workout you can do every day
Lie on your back with knees bent, feet flat on floor. Cross arms over chest. Exhale as you lift shoulder blades off floor as high as possible. Inhale as you lower shoulders to start position. That’s one rep (counting inhales and exhales). Continue until failure — or almost failure — of muscle control makes it impossible to continue safely. Repeat 2-3 times total, adding a few extra reps each time.
Planks are one of those exercises that build core strength and burn fat in a very efficient manner. However, standard planks aren’t all that great for fat loss because they don’t really overload your muscles or keep your heart rate elevated. So, in order to get more out of your planks, try these three variations.
Whether you’re looking to improve your core strength or tone your muscles, planks are a great way to get started. While people often think of planks as something for yoga newbies, they can be extremely challenging.
If you want to kick things up a notch, try one of these variations: Side Plank – Put one foot on a bench behind you and lift yourself into side plank position.
The Plank is a full-body exercise that targets your abs, back, and legs. Because it’s such a basic exercise, it’s also one of the most effective body weight workouts you can do. Starting from a simple plank
Planks are incredibly effective core exercises that can be done with nothing more than a yoga mat. The standard plank is simple but highly effective: Placing your hands and forearms on a flat surface, slowly lower your body until it’s roughly parallel to the ground (your weight should be supported by your elbows, not your hands).
Don’t let your hips sag toward the floor—keep them level with or slightly higher position—all fours with your back straight and hips in line with your shoulders—slowly lower your left elbow to your right knee while raising your right arm to meet it overhead.
Grab a pair of dumbbells, and hold them at your sides. Standing with your feet slightly wider than shoulder-width apart, slowly squat down until your knees are bent 90 degrees—or as far as you can go without losing balance or feeling any pain in your knees. If you don’t have weights, simply try to go as low as possible while maintaining good form. This is one repetition of one squat set.
Body weight squats are very effective, but they’re also one of those exercises that can be extremely tough to perfect. Always make sure your form is spot-on before you start hoisting heavy weights.
For example, stand with your feet about hip-width apart and hold a pair of dumbbells in front of your hips (your arms should be hanging straight down). Take a big step forward with one foot (keeping your knees slightly bent), and lower yourself until your knee almost touches the floor.
Learn how to squat with proper form. Stand upright with your feet shoulder-width apart and toes pointed slightly outward. Your feet should be directly under your hips, not in front of or behind them. Keeping your weight on your heels and balancing yourself from left to right, lower yourself into a squat by bending at your knees. Squat until you can’t go any further without rounding out your back, making sure that you sit back into your hips instead of leaning forward over them.
Holding a set of dumbbells or a bar, you’ll want to place your feet slightly wider than shoulder-width apart and turn your toes out slightly. Bring your chest up and keep your head facing forward as you lower down into a squat position until your thighs are parallel with the floor (or as close to parallel as possible). Make sure that when you do squats, you go all of the way down, so that your butt is touching your heels.
A lunge is a powerful lower-body exercise that strengthens your quads, hamstrings, and glutes. To do a standard forward lunge, stand with your feet hip-width apart. Then step forward about one foot length with your right leg and bend both knees until your left thigh is almost parallel to the floor (knees should never extend beyond toes). Repeat on other side.
Standing on your right leg, step forward with your left foot and place it directly in front of your right. Lower into a lunge until both knees are bent at 90 degrees. Then, push yourself back up and switch legs.
That’s one rep! Do eight to 10 for each leg before switching to your other side. (If you can’t maintain a tall spine, don’t lower as far—try a 30-degree angle.)
Lunges burn out your quads, hamstrings, and glutes. They’re also one of those exercises that you don’t even realize how hard they are until you try to do a few dozen in a row. Start in a standing position with your hands on your hips. Step forward with one leg and lower yourself down like you were going to sit on a chair; then push back up by pushing off with your front foot.
While lunges will challenge your balance, they’re not just a good bodyweight exercise, but also an effective lower-body strength builder. To do a lunge, stand with your feet hip-width apart and hold a single dumbbell in each hand (or no weights) by your sides.
Burpees are a great bodyweight exercise for working your core and leg muscles. To perform a burpee, squat down and place your hands on the floor in front of you. Kick your feet back into plank position. Then, lower yourself down as far as you can before jumping straight up as high as you can and clapping your hands above your head. Immediately return to plank position and then perform another push-up.
Stand with your feet shoulder-width apart, arms at your sides. Squat down and place your hands on the floor. Kick your legs back into a plank position so that you’re balancing on your toes and forearms.
Hold for one minute (or as long as you can), then drop to do pushups until you’ve completed five sets of each exercise, or repeat until failure—whichever comes first. Watch how to do burpees here.
A burpee is a full-body exercise that engages almost every muscle in your body. It’s also one of the best bodyweight exercises out there, so it makes perfect sense that it would be one of our favorite ways to incorporate more physical activity into our day—especially when we have very little time for it. Since you can do these anywhere, we’re going to start off with one of our favorites: Burpees
Start with a 20–30-minute warmup. If you’re new to body weight workouts, it’s best to start with a few repetitions of each exercise before moving on to harder moves. And if you’re an expert, be sure to keep track of your form. It’s important not only for your safety but also for proper muscle engagement and development. Consider adding weights once you’ve mastered these exercises