With these bodyweight exercisesYou will be able to stay fit, toned and keep your entire body in perfect condition.
1. Push-ups
Push-ups are an essential exercise for toning your chest, shoulders and triceps. To perform a push-up, place your hands shoulder-width apart and lower your body, keeping a straight line from your head to your heels. Push back up to return to the starting position.
There are some variations such as push-ups with hands together that can intensify the work on the triceps. Research all the variations that are available.
2. Squats
Squats are great for strengthening your leg and glute muscles. Stand with your feet shoulder-width apart and lower yourself down as if you were going to sit in a chair, keeping your weight on your heels. Return to the starting position by squeezing your glutes as you go up. Jump squats can add a cardiovascular component that will help you burn more calories. And feel free to check out all of their other variations here.
3. Lunges
Lunges work your quads, hamstrings and glutes. Step forward and lower your body until both knees form 90-degree angles. Then, push off with your front foot to return to the starting position.
Alternate legs for each repetition. You can complete them in a variety of ways. For example, side lunges and reverse lunges are excellent variations for a more complete workout.
4. Iron
The plank is the most important exercise for strengthening your core. Place your forearms on the floor, with your elbows aligned under your shoulders, and keep your body in a straight line from your head to your heels. Then, hold this position for as long as possible without dropping your hips. For best results, side planks are also effective for working your obliques.
5. Burpees
Burpees are a high-intensity exercise that works your entire body and improves cardiovascular endurance. From a standing position, lower yourself into a squat position, place your hands on the floor, and jump your feet back into a push-up position. Perform a push-up, jump your feet forward again, and finish with an explosive jump back up. You’ll see that Working with your body weight is very beneficial.
6. Leg raises
To tone the lower abdomen, leg raises are very effective. Lie on your back with your hands under your buttocks for support. Lift your legs together upwards, keeping them straight and slowly lowering them without touching the floor. However, this movement must be controlled to maximize muscle contraction.
7. Funds
Dips primarily work the triceps, but also involve the chest and shoulders. Use a chair or bench for support. Place your hands on the edge, with your legs extended, and lower your body by bending your elbows to form a 90-degree angle. Push back up to return to the starting position.
8. Superman
This exercise strengthens your lower back, glutes, and shoulders. Lie face down with your arms extended forward. Then, simultaneously lift your arms, chest, and legs off the floor, holding the position for a few seconds before slowly lowering yourself back down. However, the movement should always be controlled.
9. Escalators
Mountain climbers are a cardio exercise that also works your core and leg muscles. From a high plank position, bring one knee toward your chest and then quickly alternate with the other leg. Keep a fast pace to maximize the cardiovascular impact and calorie burn.
10. V-Abs
V-crunches are great for your core. Lie on your back with your legs extended and your arms stretched above your head. Simultaneously raise your legs and torso to touch your feet with your hands, forming a “V” with your body. Slowly lower yourself back to the starting position and repeat.
11. Pull-ups
A fundamental exercise to work your back. You only need a barbell. Hold it with both hands and with a pulling motion you will lift your body.
With these bodyweight exercises, You will have a complete training. If you want to find a center to train, do not hesitate to contact us.
