Introduction:
Staying fit and living a healthy lifestyle is vital for overall well-being.
While most people make excuses and don’t workout just because they can’t afford the gym fees and expensive machines, you can build a decent physique by doing only bodyweight exercises.
Body weight exercises don’t require professional setup and money. It is a very effective way to train your body and increase its strength and endurance.
In this article, we will learn about bodyweight exercises and gain information about some practical exercises that will help you to build a decent physique.
Benefits of Body Weight Exercises:
No Need for Equipment:
One of the significant benefits of body weight exercises is that this type of training requires zero equipment. You can efficiently train your body in less space and invest your gym fees in a healthy diet.
Versatility:
With the help of body weight exercises, you can easily target different muscle groups simultaneously. Everyone can do these exercises, whether you are new in the fitness industry or a pro-level athlete.
Functional Strength:
You can also increase your functional strength (Utilizing the human body in accordance with its intended purpose.). Body weight exercises include real-life movements which can make you stronger and fitter.
Improved Flexibility:
You have to stretch your muscles in many bodyweight exercises. It will improve your flexibility and reduce the chances of injuries.
Core Engagement:
If you think you can’t build abs with the help of body weight exercises, then you are wrong; some exercises can help you develop a strong core, which is very important for maintaining good posture and treating your back pain.
Top Body Weight Exercises:
Pushups:
It is a trendy exercise that effectively targets your chest, shoulders, triceps and core. Go down in a plank position with the help of your hands, bend your elbows and push your chest in the downward direction, push back yourself and repeat this workout cycle.
Squats:
It is one of the best exercises to train your lower body. To do this exercise, you need to stand straight, bend your knees and go in a sitting position.
It would be best if you keep your chest and back straight. Bring yourself back to a standing position and repeat this process.
Lunges:
You must add this exercise to your leg workout. Bring one leg ahead, bend both your knees, and make a 90-degree angle. Return to a normal position and do this with your other leg.
Plank:
Excellent for core strength, This is a very effective workout to build core strength; keep your forearms on the ground horizontally. You must keep your body straight and avoid touching the floor.
Plank exercise can activate your core, and you must hold this position as much as possible.
Mountain Climbers:
This is the exercise to boost your heart rate. Mountain climbers can target your core, legs, and shoulders, and You need to go down in a pushup position and bring your one leg towards your abdomen and repeat this process with the other leg.
Burpees:
This workout is a little tricky for a beginner; burpees are a full-body workout that helps you improve your stamina. It will activate multiple muscle groups at one time.
To do this exercise, you need to stand straight and squat, keep your hands in a pushup position, bring both legs in a plank position, do a pushup, get yourself back in a squat position and do one jump.
Bicycle Crunches:
This exercise will target your abs and obliques. To perform this exercise, you need to lie down on your back, Keep your hands behind your head, Bring one leg towards your chest, touch your knee with the help of your elbow, and repeat this process with another leg.
Glute Bridges:
This exercise can build your glutes and lower back. Lie down on the floor and keep your knees bent. Lift your glutes with the help of your legs, keep your hands straight, bring your glutes down and repeat the process.
Conclusion:
I hope you understand the importance and effectiveness of body weight exercises.
If you still think your body weight is insufficient to build a good physique, then you can pick one bag and put some books in it that can help you to increase your weight.
You can also increase your reps. If you don’t have enough weight, which means let’s suppose you do 10-12 reps in each set, increase it to 15-20 reps. Start these exercises according to your fitness level and upgrade your level gradually.
