Fitness is important for all of us and it helps to keep us healthy, strong, flexible and well adjusted. But most people only do gym for the benefit of building muscles. But now there is a third option – a bodyweight workout.
Bodyweight exercises are strength-raining exercises that utilize an individual’s weight to offer resistance against gravity. This can improve a wide range of biomotor capabilities including muscular power, stamina, endurance, speed, agility, flexibility, balance and coordination. It can also help to increase your heart pumping and respiratory efficiency. The following exercises are examples of bodyweight workout: Squat, Leg press, Push-up, Hanging leg raise, Hanging knee raise, Standing calf raise, etc.
Squat is a cardiovascular exercise that works on the major muscle groups of the lower body and thighs. The major benefits of this workout include lower body strength such as core strength and hip power, as well as upper body muscle endurance. A major element of this exercise is aerobic activity that increases heart pumping through the body. This type of exercise can help to increase stamina levels, as well as, provide resistance to illness. Some of the benefits of squats include better body posture, improved balance, reduced risk of back injury and a greater sense of general well being.
Another bodyweight workout option that is popular is to do push-ups or sit ups. These types of bodyweight exercises help to build the chest, arm and abdominal muscle mass. This is a great way to improve overall fitness and tone abdominal muscles.
Push-ups – One of the easiest workouts to do. Sit with feet shoulder width apart and hands resting comfortably on the floor. Push your chest towards the floor, arching your back slightly. Slowly bend your knees and bring your butt close to your chest.
Squat – This is another great way to exercise your core muscles. Stand with feet shoulder width apart and knees slightly bent. Place your hands directly under your hips. Slowly squat down to the floor, keeping your back straight.
Hanging leg exercise – This exercise consists of a stationary bar. Hold the bar in front of your thighs with your arms at their sides. Lift your legs off the floor, bending your knees. Slowly lower yourself back to the starting position, repeating. This exercise works the hamstrings, lower back and upper body.
Leg Curls – Lie flat on the floor with hands flat on the floor, toes pointed. Slowly curl your upper body up, lifting your buttocks off the floor as you curl. Hold for three seconds before returning to the starting position. These exercises work the glutes, hamstrings and abs.
Front Squats – Stand with feet hip width apart and legs straight. Squat down, lifting your buttocks off the floor as you stand. Hold for three seconds before returning to the starting position. These exercises work the glutes, gluteus minimus, upper back, shoulders and hips.
One legged Squat – Stand with your feet hip width apart. Raise your legs straight into the air and bend your right knee as far as you can. Raise your opposite leg straight, straightening the ankle as far out as possible. Return to the starting position. These exercises focus on raising the outside section of your abs.
One arm dumbbells – Hold one dumbbell in each hand. Extend your arms straight out in front of your body, twisting the wrists so that the palms face in the direction of your lower back. Bend your elbows, keeping your arms straight, and repeat the motion on the other side.
Seated Triceps Extension – Lie flat on your back, feet flat on the floor. Place a hand on the side of your head, fingers crossed. Lift your chest up as high as you can. Lift your arms out towards the ceiling. Repeat this motion to stretch the sides and front of your hips. This exercise focuses on glutes, the side muscles of the legs.
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