Full Body Exercise 3. Bodyweight exercises are adaptable, efficient, and effective and help you build muscular fitness with the use of no equipment. Improving strength, agility, endurance, mobility, balance, and cardiovascular health are some of the major benefits of bodyweight exercises and training.
Benefits of Body Weight Exercises
- Increases Muscles and Joints Strength
- Improves Posture
- Enhances Balance and Mobility
- Boosts Endurance and Increase Performance
- Burns More Calories and Support Weight Loss
- Support Muscle Growth
- Improves Flexibility
- Builds a Strong Core
- Doesn’t requires much space and pieces of equipment
- Adaptable, efficient, effective, and Enjoyable
How to do Air Squats
- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend as low as you can manage, without going lower than your knees.
- Repeat 10 times pausing after 5 if you need to.
How to do a hand walkout?
- Stand with your feet hip width apart and bend at the waist to place your hands on the floor.
- With your legs as straight as possible, walk your hands forward while keeping your core tight
- Once you get into a plank position, hold for a moment, then walk your hands back…
- Repeat 10 times with a short pause after 5 if you need to
How to Do the Donkey Kick Exercise
- Get down on all-fours, with your hands directly below your shoulders and knees directly below your hips. …
- Keeping your arms straight, core engaged, and knees bent 90 degrees, raise your right knee off the floor and press the sole of your right foot up toward the ceiling. …
- Reverse the move, lowering your right knee to the starting position.
- Repeat 5 times on each leg.
How to Do Mountain Climbers
- Start in a traditional plank with your shoulders directly over your hands and wrists. …
- Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it toward your elbow.
- Continue switching legs and begin to continue the pace but not fast, until it feels like you’re “walking” in place in a plank position.
- Continue for 10 each leg.
How to do the glute bridge
- Lie face up on the floor, with your knees bent and feet flat on the ground.
- Lift your hips off the ground until your knees, hips and shoulders form a straight line.
- Hold your bridged position for a 30 seconds before easing back down.
- Repeat this if you want to as an optional choice.
Do these exercises Monday, Wednesday and Friday each week for 2 weeks, if you feel you want to do more, then you can do 5 days each week, but ease into it gently but stop if it gets too much.
Full Body Exercise 3 will help you to improve mobility, help to build strength and is also challenging your flexibility. Start gently and work into it, you can do the 3 or 5 days a week option depending on your level.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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