Body-Weight Exercises

Take a look at 6 of the Best Bodyweight Exercises

If you can't afford to go to the gym or buying gym equipment then you don’t have to worry about not exercising. There are simple exercises that require you to use your body only, known as bodyweight exercises and they are effective for improving flexibility, balance, and strength. Every part of your body is covered by these type of exercises so you will be exercising all of the muscle groups. Some of the best bodyweight exercises include:

1. The push up, which is essential for the upper body and if you need a big chest, building triceps and cannonball delts as it works on your back, arms, chest and abs. Make sure that your shoulders are in line with your wrist and try get the chest and hips close to the floor but don’t touch it. You can vary the pushups and do with the arms close together and this will help in the building of muscle.

2. Holding a plank for a minute plus will help give you great fitness, excellent shoulder stability and a lot of muscle endurance of the lower back, abs, neck and legs. It is a great way to build an impressive six pack so spend more time under the pressure of planks and the abs will develop much faster. Make sure that hips, heels, and shoulders are at the same height and align your shoulders and elbows for effective results. You can do a star plank where you put your arms far wide apart and these forces your shoulders to pick up some more load and give the core a greater challenge.

3. Squats are one of the best bodyweight exercises as the movements work on all muscles of the lower body, such as glutes, hamstrings, and quads. You will need your deep abdominal muscle and back so try to keep your torso upright as you perform squats hence provide an extra kick to the core. Try single leg squats where you stand on one leg and the opposite leg in front of you, bend the standing leg and lower down into a squat. This type of squat gives more balancing challenge.

4. Burpees are a common type of exercise in most CrossFit camps as they help people burn fat fast and help accelerate ones progress towards a leaner shredded body. They combine strength and cardio training in one exercise and work on both the upper and lower body parts while focusing on the core. 

5. Prone back extension creates deep contraction more in line with ones back motion, hence helping on to build a strong, healthy lower back. The mid and lower back muscles are put under pressure, which helps in making them stronger.

6. Bicycle crunches give one a firm core because the deep abdominal muscles are used for stabilization and rotation. They also activate more muscle fibers and the obliques and rectus abdominus.

For effective results, it is best to do a number of reps and sets of each of the bodyweight exercises and watch them burn your midsection and also build muscles.