Full Bodyweight Exercise 2

Introduction Full Bodyweight Exercise 2

Full Bodyweight Exercise 2. All exercise is beneficial. But even stacked up against other types of workouts, body-weight exercise has a lot to offer. Not only does it provide an excellent work­out. Here, it can also help you overcome some common excuses for avoiding exercise. And like “I don’t have time to go to the gym” and “I don’t have space for a stationary bike at home.” However, all you have to do is move your body. Hence, no matter where you are, you’ve got your body, so you can start exercis­ing anywhere, anytime. Consequently, in your bedroom when you wake up, in the kitchen while you’re waiting for water to boil. Also, in your hotel room when travelling. That makes it easy to find the time.

Single Leg Step Ups

How to do it.

1. Stand with a box or step in front of you and place one foot resting on the box.

2. Keep this foot on the box and push off the floor to step up with the other foot squeezing the glutes, hamstrings and quadriceps to help stabilise the leg.

3. Step back down to the floor keeping the same front leg on the box.

4. Do this 10 times, Switch legs and repeat.

Tip: You can bring your feet together at the top before preparing to step back down again, or to make it even hard don’t let the second leg touch the box as you step up, requiring better balance from the loaded leg.

Single-Leg Glute Bridge

How to do it.

1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.
5. Do this 10 times, switch legs and repeat.

Modified X Up

How to do it.

1. lie on your back with your feet and legs spread apart to form an “X” shape on the floor.

2. Keeping your right arm and left leg straight, lift your right shoulder and left leg off the ground and touch your right hand to the outside of your left knee.

3. Return to the X position and repeat the movement, this time touching your left hand to the outside of your right knee.

Do this 10 times for each leg

Cocoon Crunch

How to do it.

1. Lie on your back with your legs extended and your heels touching the floor.
2. Straighten your arms above your head with your hands touching the floor. This is the starting position.
3. Simultaneously bend both legs and bring your knees towards your chest as you bring your arms down to hug your knees.
4. Now, release your knees and extend your legs and arms again, returning your heels to the ground. Do this 10 times.

High Plank Shoulder Touch

How to do it.

1. Start in the high plank position (straight Arms)
2. Ensure your abs are tight throughout this exercise
3. Touch the left shoulder with the right hand.
4. Touch the right shoulder with the left hand.
5. Do this 10 times, each shoulder

All 5 exercises are 1 set, try to do 3 sets, or whatever you can manage

Video

In Conclusion

Full Bodyweight Exercise 2. This follows from exercise 1 and will help to build strength and mobility. So then exercises without equipment weights etc, are perfect for older adults because we can do them at home. Because it can sometimes be intimidating to go to a gym, among much younger people. However, what I really like is it costs nothing, no gym fees, no equipment, perfect.

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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