Bodyweight Exercises are best for training with own bodyweight anywhere. You can stay fit and healthy without going to gym or using exercise machines. You can use your body weight to stay fit and healthy. Bodyweight Training helps you build strength as well as endurance in your body. You can do these exercises anywhere and anytime, at home or outside. 20 – 30 minutes of workout per day will serve the purpose.
Here are some Bodyweight Exercises :-
Push Ups: Lie down on floor with both palms against the ground little wider than your shoulders width.
Straight up your arms by forcing your palms. Keep your body straight in a line. Your body weight should be completely on your palms and toes.
From the straight up position, lower your body down close to the floor but do not touch the ground.
Push your body up again and repeat the process for about 15 – 20 times or whatever you are comfortable with. This Bodyweight Training is basic and best among all Bodyweight Exercises.
Pull Ups: Grasp the pull up machine bar overhead with wider grip. Using your arms, pull your body up until your upper chest touches the bar.
Slowly release your body until your arms gets straight and fully extended.
Repeat the process for about 5 – 8 times or up to your comfort level. Pull ups are little tough to perform among most of the Bodyweight Exercises.
Tuck Jump: Stand straight with little space between your feet. Bend your knees, push your back down to squat position as like you get ready to jump.
Jump up with full strength and bend your knees such that they come close to your chest on the top position of the jump.
Land properly on the foot center transferring the weight onto complete foot. Bring down your back to absorb the pressure.
Again repeat these bodyweight exercises for about 5 – 8 times.
Chair Dips: Take a chair and sit on the edge with both feet together on the floor. Hold the front corners on the seat with your hands on either side of your thighs.
Slide your hips out of the seat and bring thighs down until the elbows makes a 90 degree angle.
Apply force on your arms and lift your body up until your arms get straight. Hold the position for a second and then repeat the process. This type of Bodyweight Exercises are great for building strength in biceps and triceps muscles.
Wall Sit: Stand with your back flat on the wall and your feet about shoulder width apart.
Move your feet about 2 feet away from the wall but your back on the wall.
Slowly start sliding down your body by bending down your knees until your thighs get parallel to the ground.
Hold the position for about 40 -60 seconds or as long as possible. Then put pressure your thighs and get back up.
Watch video for more Bodyweight Exercises.
Abdominal Crunches: Lie down on the floor with straight legs.
Bend your knees and bring your feet little towards your thighs. You can either cross your arms in front of your chest or hold them behind your neck. But always remember not to pull your neck while performing crunches.
Apply force on your shoulders and lift them upwards. You should feel tension in your abdominal muscles.
Hold the top position for few seconds and slowly get down to the ground again. Repeat this entire Bodyweight Training again.
Supermans: Lie down on the floor with your face towards the ground. Extend your arms in forward direction.
Stretch your legs as well as arms and lift your legs, arms, and head above the ground making an arc.
Hold the position for about 30 seconds and then slowly release your body. Among other Bodyweight Exercises, this particular bodyweight training may look little funny but it is very effective.
Reverse Crunch: Lie down straight on the floor with straight back. Hold your hands behind your neck.
Bend your knees and lift them above the ground until your thighs makes 90 degree angle with the ground.
From this point, lift your thighs up slowly and move knees towards your chest.
Hold the top position for few seconds and then slowly release your body and stop at the initial position.
Plank Exercise: Lie down on the floor with your face towards the ground. Bend your elbows and place your bodyweight on your elbows, forearms and toes.
Keep your body straight in one line from toes to your neck.
Hold the position for 30 seconds. Relax and get back to the ground. You can increase your workout time for these Bodyweight Exercises with increase in your muscle strength.
Squat Thrusts: Bend your knees and get into the position of squats. Holding the position, place your palms on the floor right in front of your feet.
Then in an explosive movement, bring your feet backwards with a little jump and get into the position of pushups.
Then again roll back with same explosive movement and repeat the process.
At the end, start with flexing your body and a little warm up before doing these bodyweight exercises.