Are you one of those who put more focus on weight training? Well, maybe you do not realize the advantages of bodyweight exercises but with all exercises, you will progress. Many people favour dumbbells, barbells and other gym machinery over bodyweight exercises. But, if you really want o remain jacked then bodyweight exercises are best for you. There are times when you have to go out of town for some work or occasion, skipping your workout routine will make you feel sad, but with bodyweight exercises, you can continue your workout anytime anywhere because these exercises can be done anywhere without the use of any heavy machinery or gym equipment. Here are 5 Bodyweight Exercises that you should Never Forget, and help you to maintain your body weight, strengthen your muscles and shape up your body.
1) Bodyweight Squats (Air Squat)
No doubt, there are so many types of squats such a Kettlebell squat, sand squat etc, but air squat is one of the best type squats that you can do anywhere. If you are a beginner, this is one of most effective n=bodyweight exercise for you. You have to use your own body weight while doing air squats. This exercise will help you to build the buttocks, hamstrings and quadriceps muscles and also increases the flexibility in gluts and hamstring. If you are facing any issue with thighs and butts then bodyweight squats are the one exercise that helps to tone you butts and thighs muscles. If you perform them at high intensity, you will build not just build muscles but also increase the mobility and strength of your body.
How to do – Stand with your feet and make a little wider gap between the legs apart, keep your toes slightly turned out with arms resting at your sides. Employ your abdominal muscles; pull your shoulder blades by broadening your chest. Slowly, bend your knees down with hips out behind. Keep aligned your head and shoulders and your knees should line up over your knees. Between your feet maintain the balanced weight. While lowering down your body, make sure your thighs remain parallel to the ground. When going down raise your arms up and maintain the broadness of the chest and haul up the torso up off the thighs. While coming up, straighten your legs and arms back to your side.
Pushups are done to tone up chest, triceps, upper body and abs by using your own weight. Pushups work on a large group of muscles in the body and the main focus is on arms, lower body and abs. They train muscles of the upper body to work together and make them stronger. They help to maintain stability and density of muscles. They sculpt chest, back and shoulders and strengthen the core muscles.
How to Do – Make a plank position with a flat back. Keep your shoulder blades back and down with elbows tucked near to the body. Slowly push back up by keeping your core engaged. Breathe out when you come back at starting position. Do 10-20 repetitions.
Pullups are one of the most expedient bodyweight exercises. That can be done almost anywhere. All you need is a solid bar. Pull-ups recruit the rhomboids, latissimus dorsi, trapezius, pectorals, deltoids, brachialis and triceps. These are anatomical names for the shoulders, back, chest and arms. They help to build chest, shoulders, arms and back muscles. You can do pull up in the playgroup, home or any place with the help of the bar. Your abdominal muscles also get stretched while doing pull-ups.
How to Do – Just grab the bar with your palms and straighten up. Lift your body until your chin is over the bar and keep your feet on the floor with knees bent. Slowly back to the start position and repeat.
4) Elbow Plank
This is the easiest exercise but it can be challenging when you hold your body in plank position for few seconds to minutes. It is similar to squat and helps to make the core muscles strong that further make your belly toned and flat. If you are suffering from back pain and avoiding certain exercises, then you can include this exercise in your workout routine. You body become flexible and it will improve your body posture and balance. You can do this exercise anywhere even on your bed.
How to do – Lay down on the floor. Push your body up off the floor resting on elbows. Raise your knees onto your toes. Keep your back flat and hold for few seconds or as much as you can. Slowly lower down your body. Repeat this 4-5 times.
Doing Burpees can transform your body into a fat burning machine. This is because burpees are a full-body exercise that’s why they burn a ton of calories. They put a great impact on your arms, quads, hamstrings, chest, glutes, and abs. Burpees are great for conditioning and easy to do as they do not require any equipment.
How to do – Stand straight and make a squat position while your hands on the ground. Kick back your feet up in the position and drop plunge your chest to the ground. Bend over your chest up, and turn your feet back in squat position and without delay jump up into the air as high as you can.