Too many people overlook the benefits of bodyweight training, and it is widespread misconceptions that are to blame. The general assumption by men is that bodyweight workouts do not help with muscle building, while most ladies think it does too much of it.
However, studies have shown that depending on the type and quality of the exercises, bodyweight training is the best way to build and tone core muscles, improve stability and flexibility.
Also, consider other upsides of bodyweight training:
1) You get a high-quality core workout without needing any equipment.
2) There is no need to spend time or money on going to the gym.
3) You can exercise anytime and anywhere you like.
Getting Started
The first step when choosing a workout is an important one – you need to consider your level of fitness.
There are a variety of exercises to choose from, ranging from beginner to advanced levels. In this article, we’ll focus on people who are relatively new to weight training.
So, what are the best bodyweight exercises that help you get fit? Let’s take a look at what experts recommend!
Do two to three rounds of all exercises and repeat each move 10-20 times. Try to add repetitions every other week.
1. Basic Push-ups
Push-ups are among the most common exercises for upper-body resistance training, and they work perfectly if done the right way.
How to Perform
1. Hands must be directly under your shoulders and feet hip-width apart.
2. Keep your elbows close to your body as you lower.
3. Don’t arch your back; keep your body in a straight line.
4. Keep shoulders in a straight line as well.
2. Squats
Squats help boost lower body strength and improve stability. It is one of the best workouts for moms.
How to Perform
1. Feet should be hip-width apart.
2. Look straight ahead.
3. Your knees should be in line with your toes.
4. Squat as deep as you can without letting your knees travel past your toes.
5. Keep from lifting your heels.
6. Don’t put weight on your toes.
3. Frog Crunches
Frog crunches are an effective exercise for building abdominal muscles. They also target quads and hip flexors.
How to Perform
1. Lie down, keep your back flat and hands supporting your head.
2. Lift both legs to 45 degrees.
3. While lifting your shoulders and bending your knees, bring knees toward your elbows.
4. Lower your upper body back to the floor, extend your legs, and return to the starting position.
4. Forward Lunge
Forward lunges work your inner thigh muscles, hips, glutes, hamstrings, and quads.
How to Perform
1. Keep your feet hip-width apart.
2. Straighten your body and take a step forward with your right leg.
3. Make sure your heel hits the floor first.
4. Lower your body until your thigh is parallel to the floor.
5. Drive back up to the starting position and repeat with your left leg.
5. Plank
Planks are the best exercise for strengthening the core as well as muscles in your legs and abdomen.
How to Perform
1. Place your hands directly under your shoulders.
2. Same as with pushups – keep your body in a straight line.
3. Squeeze your glutes and tighten your core muscles.
4. Don’t lift your head.
Do the exercise until you start losing form. It’s a good idea to use a timer to track improvements.
6. Lateral Leg Raises
Lateral leg raises utilize multiple muscle groups such as core and abductor muscles as well as hip flexor muscles. The exercise can be performed while standing or lying on your side.
How to Perform
1. Lie down on your side and extend your legs.
2. Lift the top leg (45 degrees) and lower it slowly.
3. Repeat with the other leg.
7. Spider-Man Mountain Climbers
Spider-Man Mountain Climbers are great for a fun cardio workout that targets your lower abdominals, the obliques as well as shoulders and your triceps.
How to Perform
1. Place your hands directly under your shoulders.
2. Keep your body in a straight line, the same as you would when doing pushups.
3. Drive your left knee up toward your left triceps.
4. Switch sides while maintaining proper form.
8. Donkey Kicks
Donkey kicks primarily work for glutes and hip flexors, but they also target abdominal muscles.
How to Perform
1. Get down on all fours.
2. Place your hands directly under your shoulders.
3. Place your knees right under your hips.
4. Squeeze the glutes while kicking back with one leg.
5. Bend your knee, lower the leg, and repeat.
6. Alternate sides.
9. Lying Hamstring Curls
As the name implies – these exercises target your hamstrings.
How to Perform
1. Lie down on your stomach and fully extend your legs.
2. While bending your knees, curl the legs up and squeeze your glutes.
3. Return to the starting position and repeat.
10. Superman
Superman is a great exercise that targets your middle and lower back muscles.
How to Perform
1. Lie down on your stomach, extend your legs and arms.
2. Lift both arms and legs, hold for a count of two.
3. Return to the starting position.
4. Repeat
After the Workout
Stretching should be second nature to everyone who loves to exercise. It is a crucial part of preventing injuries, and it keeps your muscles healthy and flexible. So, after every workout, make sure you take time to cool down and stretch each muscle group you trained that day.
Don’t Forget Proper Nutrition
A big part of getting in shape, whether working out at home or the gym, is proper nutrition. Your diet accounts for about 70-80% of your results.
If you aim to lose weight, you need to consume fewer calories than your body burns throughout the day. There are different ways to track your calorie intake.
Now, if you’re interested in building body mass and toning muscles, you need to consume more calories than you need on a typical day, but you also need to make sure you get enough protein. When building muscle, it is recommended to get about 1 gram of protein per one pound of body weight.
Whatever your goals are, you should make sure you eat a healthy and balanced diet daily, and it start with eating a proper breakfast. Aim to consume mostly unprocessed foods, lots of fruits and veggies, and complex carbs every day. To give you an idea of what you should eat for breakfast to build muscle mass you can check those healthy muscle building breakfast recipes.
Another great way to ensure your body gets all the essential nutrients it needs is by incorporating juicing into your gym diet.
Freshly pressed juice is loaded with potent vitamins, minerals, antioxidants, and phytonutrients – all of which can boost your energy levels, improve insulin sensitivity and digestion, balance the levels of cortisol and testosterone, and much more. All these effects can help you lose bodyweight, gain muscle mass, and protect your muscles from exercise-induced damage.
