Body weight exercises offer a range of benefits and can be done from the comfort of your home. We have outlined 5 top bodyweight exercises that are free, versatile, and extremely effective. Adding these to your on-the-go activity arsenal will improve your flexibility, build lean body mass, and increase muscular strength. While there is no denying the benefits of weight and resistance training, combining these bodyweight exercises with a powerful performance-enhancing supplement can help you achieve your desired physique. For quality information and for more reviews on top supplements on the market, check out Review Critic.
This exercise should be a staple if you are working out from home. It is the bodyweight equivalent to the bench press machine. Push ups target your chest, deltoids, and triceps for increased upper body strength and muscular toning. The push up may seem outdated but there are several compelling variations of the exercise that target other muscle groups for improved results. These variations will spice up your push up routine for a more exciting workout.
The plank is your go-to core workout for chiseled abs. To perform this exercise you will need to begin with your elbows and knees on the ground. Lift yourself up onto your hands and feet, keeping your body outstretched and parallel to the ground. After a few moments, you will begin to feel your abs tighten. Remain in this position for as long as you can. The longer you hold the plank, the better the results. This exercise works your major core muscles and will help you achieve robust abs.
Squats are another stock standard exercise for a better physique. Perform bodyweight squats by standing with your feet shoulders width apart. Drop your bottom down towards the ground while keeping your knees in line with your toes until your quadriceps are at a 90-degree angle to your shins. Pop up and repeat. For added benefit, grab anything lying around the house of sufficient weight and hold it in your arms while you squat. Your quadriceps are one of the 7 major muscle groups. Because this muscle group is so large, quad workouts will burn more calories and improve your body’s ability to pump nutrients for energy. Performing squats regularly will increase lower-body strength and help you build a more attractive physique.
Aptly coined the Superman, this exercise will increase your back strength for a stronger and more confident posture. It targets the back muscles running from the base of your neck down to your sacrum. Working this muscle group will rid you of a flat and bony back as well as prevent the impact of injuries. Back injuries are common to individuals with desk jobs or those who sit for long periods of time so, incorporating this into your bodyweight workout will help you get through the day more efficiently. Begin this exercise by lying face-down on the ground (or preferably a yoga mat) with your arms and legs outstretched. Lift your legs and upper torso off the ground using the muscles in your chest, back, and glutes. Hold this position for a few counts before gradually returning to the starting position. Repeat this as many times as you are able.
The Burpee is an extremely beneficial full-body exercise that is commonly used by CrossFit trainers. Burpees combine cardiovascular and muscular strength for improved overall health. When performed regularly, burpees promote efficient building of lean muscle mass and toning for a banging body. Begin the burpee standing upright. Squat down till your hands are firmly planted on the ground. Jump both legs backwards until you are in a plank pose, all while keeping your hands on the ground. From this plank pose, jump both legs back up to your hands. From this crouching position, launch yourself into the air with your arms and legs completely outstretched. Repeat this process 10 times. This should be done in an explosive fashion. For a step-by-step visual instruction click here.
Follow these simple but effective bodyweight exercises to improve overall health and build a better physique.