Full Bodyweight Exercise 1. Research published in the journal Physiology and Behavior found that, as a form of resistance t 1raining, body-weight exercise helps build muscle “independent of an external load.” But it does more than that. When Polish researchers looked at the effects of 10 weeks of body-weight exercises on various physical fitness parameters in a small group of women, they found improvements in seven out of nine parameters. The most significant gains were in aerobic capacity, with a 33% improvement. Muscle endurance, particularly in the core, increased by 11%, while lower-body power posted a 6% gain. Even flexibility was better after the training.
Benefits of Bodyweight Exercise
- Increases Muscles and Joints Strength
- Improves Posture
- Enhances Balance and Mobility
- Boosts Endurance and Increase Performance
- Burns More Calories and Supports Weight Loss
- Supports Muscle Growth
- Improves Flexibility
- Builds a Strong Core
- It doesn’t require much space or any pieces of equipment
- Adaptable, efficient, effective, and Enjoyable
Full Bodyweight Exercise 1. The side lunge is an excellent exercise to warm your hips before leg training. Additionally, the side lunge helps stretch out your inner thighs and improves your overall hip mobility.
How to do them.
- Stand with your feet hip-width apart and take a large lateral step with one leg directly to your side. Your toes should now be on the same line with your feet far apart.
- Bend your knee on the side you stepped with and sit your hips back to lower your body to the bottom of the lunge. Your other leg should be straight. Put your hands in front of you to balance, and avoid letting your knee shoot past your toes.
- Push through your heel on the lunging leg to stand up straight and return to the start position.
- Repeat on the other leg. repeat 10 times.
- This is one set try to do 3 sets or whatever you can manage.
Full Bodyweight Exercise 1, If you want to improve your physical fitness and tone your lower body muscles, add squats to your exercise routine and do them several times each week. In a standard bodyweight squat, the following muscles are targeted: quadriceps, hamstrings, glutes, abdominals, and calves,
How to do them.
1. Stand with feet shoulder-width, with toes slightly turned outward.
2. Tighten up your core to stabilize yourself and shift your weight back into your heels while pushing your hips behind you as you squat down.
3. Lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and your knees should remain over your toes.
4. Your arms should be pushed out at shoulder height going down
5. Keep your spine neutral, chest out and push through the heel to return to the start position, keeping the core tight. repeat 10 times.
6, This is one set; try to do 3 sets or whatever you can manage.
Horizontal Scissor Kicks
Full Bodyweight Exercise 1. The horizontal scissor kick is a callisthenics and pilates exercise that primarily targets the abs, and to a lesser degree also targets the hip flexors, lower back and quads.
How to do them.
- Lay on your with your hands on your side.
2. Pick your feet up off the ground 6-8 inches.
3. Bring your right foot over your left foot and alternate your left foot over your right foot.
4. Alternate back and forth to look like a scissor motion. repeat 20 times.
5. This is one set; try to do 3 sets or whatever you can manage.
The reverse crunch is a safe and effective way of building core strength for people without lower back issues. And it primarily works the rectus abdominis and obliques, with assistance from the transverse abdominis. So then, all of the central abdominal muscles. Also, a University of San Diego study was commissioned by the American Council on Exercise. Here, found the reverse crunch to be one of the most effective exercises for core strength.
How to do them.
- Lie down on your back with your knees at around a 45-degree angle and your gaze up towards the ceiling.
- Rotate your arms so that your palms are facing the ceiling and your arms are completely flat on the ground.
- Lift your head off the ground, careful not to scrunch the neck, eyes still on the ceiling.
- Squeeze your knees together and lift them towards your body as far as possible.
- Then lower them back down to the starting position.
- Repeat this movement until you’ve reached 10 times
- Your torso should stay in one place throughout the movement. Since it’s the tension between you holding your torso in place while your legs move is working your abs. Ensure that your torso is stable by tucking your pelvis and pressing your lower back into the ground. There shouldn’t be space between you and the floor. If you can fit your hand underneath yourself, press your lower back down more.
- This is one set; try to do 3 sets or whatever you can manage.
In addition to the triceps, dips use the anterior deltoids in the front of the shoulders and the pectoralis major and pectoralis minor of the chest as assisting muscles. This exercise also engages the rhomboids of the upper back, the altissimo dorsi that runs along the back of the ribs and the levator scapulae.
How to do them.
- Place a sturdy chair against a wall to prevent any slipping. Sit down and wrap your fingers around the front edge of the chair.
- Slide your body forward until your buttocks are just off the chair.
3. Start with your arms fully extended.
4. Adjust your feet so your heels are a few of inches forward of your knees.
5. Bend your elbows to lower your body toward the floor.
6. Point your elbows directly behind you; don’t let them flare to the sides.
7. Stop when your elbows are at a 90-degree angle.
8. Now press back up to straight arms. repeat 10 times
9, This is one set; try to do 3 sets or whatever you can manage.
Bodyweight exercises are suitable for working your body without external weights or equipment. It helps to build strength and mobility and can be done in the comfort of your home. do them for the next 2 weeks on Monday, Wednesday and Friday.
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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