Body weight exercises are any exercise that doesn’t require the use of weights or other equipment. This can include things like push-ups, sit-ups, squats, and more.
The benefits of bodyweight exercises
Looking for a way to get fit that doesn’t require any expensive equipment or memberships? Body weight exercises are the perfect solution! These trainings can be done anywhere, making them highly convenient. They’re also great for people of all fitness levels, from beginners to experts.
Bodyweight exercises help improve your strength, power, endurance, speed, and flexibility. They’re a great way to get in shape and improve your overall fitness.
How to perform body weight exercises correctly
Reaching your physique goals can be a daunting task, but many full body weight loss exercises can help.
But it’s crucial to do them precisely to maximize results and avoid injury.
- Ensure Your Posture is Correct: When performing complete body weight loss exercises like push-ups, squats, and lunges, keep your spine straight and your core engaged. This will help you maintain good form and prevent injuries.
- Full Range of Motion: It’s also essential to use a full range of motion, meaning that you lower yourself down in a squat or push-up and extend your arms fully when lunging. This will help get the most out of the exercise and burning the most calories.
- Breathing is the Key: Finally, be sure to breathe steadily throughout the exercise; holding your breath can lead to dizziness and light-headedness.
By following these small tips, you can engage in body weight exercises safely and effectively.
The best body weight exercises for home workouts
Here is a list of home workout ideas that will help you get started. These are perfect for all genders and fitness levels.
Leg Workout at Home
Incorporating leg workouts into your at-home routine is a great way to build lower-body strength. And you don’t need any equipment to do them!
- Squats: This is a great all-around exercise that works your quads, hamstrings, glutes, and core. Start with your feet shoulder-width apart and lower yourself down into a squat. Be sure to keep your knees over your ankles and breathe steadily throughout the exercise.
- Lunges: Like squats, lunges target your quads, hamstrings, and glutes. They also help improve balance and stability.
- Step-ups: Step-ups are perfect to work your quads and glutes. They’re also great for improving balance and coordination.
- Calf raises: Calf raises help to strengthen your calf muscles. They’re easy to do and don’t require any equipment.
- Glute Bridge – The glute bridge is an exercise that targets the hamstrings and glutes.
Chest Workout at Home
There are various chest exercises that you can do at home with just your body weight. A few activities that target the chest muscles are push-ups, pull-ups, and dips.
- Push-ups: For a push-up, start in a high plank position with your hands shoulder-width apart. Lower your torso and straighten your arms to return to the starting position. Modify the move by dropping to your knees.
- Pull-ups: To do a pull-up, grip a bar with your hands shoulder-width apart and hang from the bar with your legs extended. Use your back and arm to pull your body until your chin is over the bar.
- Dips: Hold the edge of a sturdy chair or bench with your palms facing down to perform a dip. Place your legs out in front and lower your body toward the floor. Push back up to the starting position using your arms.
Abs Workout at Home
Here are some beginner-friendly bodyweight exercises you can do at home to work your abs:
- Crunches: Lie on your back with bent knees and feet flat on the floor. Put your hands behind your head and squeeze your abs as you lift your shoulders off the ground. Try to get your lower back to touch the floor as you crunch up. Lower slowly back down and repeat.
- Sit-ups: Start in the same position as crunches, but this time extends your legs straight out in front of you. Use your abs for sitting up, making sure to keep your back straight. Touch your toes with your fingertips, then slowly lower yourself down and repeat.
- Planks: Get into a push-up position, but rest on your forearms instead of your hands. Squeeze your abs and glutes as you hold yourself up, keeping your back straight. Hold for 30 seconds or more, then lower yourself down and rest for a few seconds before repeating.
These are a few exercises you can do at home. So, get moving and start toning those muscles!