For people who don’t have access to fitness equipment, bodyweight exercise is a perfect solution. Strength training complements cardio exercises and improves the body’s ability to burn calories. You can get a perfect full body workout with the following ten bodyweight exercises.
1. Lunges
Lunges are a great way to work on your thighs and butt. Your stepping leg should come to a 90-degree angle while your back knee nearly touches the ground. Reverse legs after 10-12 reps. Some people may feel strong resistance during this exercise, as it requires balancing and engagement of many leg muscles. However, the results will totally worth it.
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2.Squats
This exercise most people should be able to do. You simply squat down to boot level keeping perfect posture from the waist up. Start with as many as you can do and increase reps every week. With this exercise, you don’t need a gym membership for strong thigh muscles.
3.Pull Ups
For some people, this move might be too challenging. In this case, you can do modified pull-ups, as shown above. With time your muscles will strengthen and you will be able to pull your own body mass upon a bar. Pull-ups work on your arms, shoulders, and back.
4. Burpees
This bodyweight exercise is probably one of the most intense and effective. It fully touches on so many muscles groups, at the same time you are getting your heart racing. Speed is not important when doing Burpees. The key is to keep going when you feel you can’t do anymore. Start your move from push up to squat to jump and then repeat the sequence as many times as you can.
5. Push-up
When doing push-ups your are using your own weight as resistance. However, it is critical to use the right form. A push-up can work to varying degrees depending on the form. Your body should be straight without your bottom sticking up in the air. In addition, your knees should not be low either. For the best results, make sure you do more repetitions that you are comfortable doing.
6. Sit-ups for bodyweight exercise
Dreaming about six pack? Engage your ab muscles by doing daily sit-ups. It is important to use the right form though. Do not use your neck for support and don’t place your feet underneath something for stability. To do the right sit-up, just start in laying position and then sit up to your knees. You should do as many as you can. Try to increase reps every time
7. Crunches for bodyweight exercise
Crunches sometimes viewed as a milder sit-up. However, this is not really true as you can do more reps and it engages, even more, core muscles. To do a crunch, lie on your back and start the sit up to move. At the same time, bring your knees up to meet in the middle point. Make sure you breathe deeply and exhale for endurance. Do as many reps as you can.
8. Mountain Climber for bodyweight exercise
This exercise works great on your abs and thighs. It also gets your heart rate up. Stand in push up position, and then pull your knees to your chest or elbows. Do until you cannot do anymore.
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9. Plank for bodyweight exercise
To do a plank, you simply stand on your elbows, as shown in the picture, with your abs engaged. This might seem easy if you have never tried this exercise. Most beginners cannot stand longer than 30 seconds! Once you can stand for over 2 minutes trying to add some variety – raise your leg or do a side plank.
10. Tuck Jumps for bodyweight exercise
You will burn calories like crazy with this move. Each time you jump, pull your knees up to your chest. As with the rest of the exercises, do as many reps as you can.
As you can see, you can do an intensive workout whenever you are. You don’t need a gym membership and fancy fitness equipment. You don’t even need weights! Your body weight will do all the magic. You just need to do the workouts regularly. No more excuses!
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