The 10 Best Bodyweight Exercises
Contrary to what most people think, working out isn’t exclusive for people who want to build muscle mass. You should exercise for at least 20 minutes every day if you want to stay healthy and fit.
Most people skip training due to their laziness but some have genuine reasons like being on the move too often or an emergency. While we can’t help lethargic people – god bless them, we have put together this article to help people who want to stay in shape but don’t know how to do it outside a gym.
Push-ups
Push-ups are a staple in most of the bodyweight workouts. Performing the push-ups regularly can help in building strength and muscle mass in your upper body. In all the exercises mentioned in the article, you can use accessories like the resistance bands to add tension to your muscles.
Squats
Most people have a love-hate relationship with squats. They either love to hate the exercise or hate to love it. Squats are the king of leg exercises and can promote overall muscle growth.
Burpees
Even if you can’t go outdoors to train, you need to have a few exercises in your arsenal that can help you burn body fat. The burpees are one of the most brutal HIIT exercises and aren’t for the faint-hearted.
Reverse Crunches
Even though you’re working out at home, you shouldn’t use this as an excuse to overlook training some muscle groups. Reverse crunches work your middle and lower abs and will set them on fire.
Planks
Planks came into the limelight after CrossFit went mainstream. Only a few other exercises work the core like the planks. A stronger core can help you perform better at compound movements like squats, deadlifts, curls, and can improve your day-to-day functioning.
Lunges
If you’re limited by space or can’t establish a mind-muscle connection while performing the walking lunges, you can do the static variation of the exercise. Maintain a full range of motion (rear knee should be a couple of inches away from the floor at the bottom of the ROM) while performing the movement.
Box Jumps
Box jumps are an incredibly effective exercise for building explosive strength in your lower body. Make sure you use a sturdy elevated platform for the exercise to avoid the possibility of an injury.
Spiderman Pushups
Spiderman pushups work your pecs, deltoids, triceps, and engages your core. Get in a standard pushup position – your body aligned from ankles to head. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg.
Russian Twists
The Russian twists work your obliques which are the fish gill-like muscles present at the side of your abs. If you feel that the standard version of the Russian twists is too easy for you, lift your feet off the floor to add tension to your core.
Jumping Jacks
Some rookies brush aside the jumping jacks thinking it’s for the school kids. Rather than setting a rep target, perform the jumping jacks for a minute. Do as many reps as you can with the highest intensity possible.
How often do you perform bodyweight workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
