To maintain your muscle and fitness, you don’t need heavy equipment, weights or a high-end gym. You can perform different bodyweight exercises which will help you to keep in shape and fit. People opt for bodyweight exercises due to the benefits it offers. You do need to buy lots of equipment to start doing bodyweight exercises. You can start small and then gradually keeps adding more and more bodyweight exercises to your existing workout.
If your gym is crowded and you need to wait for your turn to use the equipment and weights, then you don’t have to wait for your turn when you are using your bodyweight to get the best body you’ve always wanted. Consistency is the key and in bodyweight exercises also you will need to be consistent in exercising regularly. Even if you like to work out in a gym, adding the bodyweight exercises will help you to use the waiting time and add more variation to your existing workout.
There are different bodyweight exercises available which help different body parts, but here we’re going to talk about the five best bodyweight exercises.
Benefits of bodyweight exercises
Bodyweight exercises are free and they are versatile, which means you can try different variations. You can do them anywhere at any time. They improve your movement and relative strength. They not only keep you fit but also help you to build muscle and look better.
The five Best body weight exercises
Push-ups are easy to do but they help you to build your chest, shoulders and triceps. It also stabilizes your torso and lower back. You can try different variations of push-ups. Different hand, feet and elevated push-up positions can be used.
2. Bodyweight squats
You probably already know the benefits of squats. The bodyweight squat is a basic movement but it offers huge benefits. It improves your ankle, thoracic and hip mobility. It also conditions your whole body and makes you look better. It can perform it against the wall or without using the wall. You can do it alone of can add it your bodyweight circuit. Some people like to add it to sprints, zig zag hops and jumping.
It is considered as one of the most important mass builders. It helps you build your back. It is also a very versatile exercise and you can modify it according to different needs.
You can vary the grip element such as towel, offset grip, thick rope etc. You can also modify linear movement such as side to side movement, leg lift etc with each rep. If you find cool is very difficult for yourself, you can always go for inverted rows.
4. Ab rollouts
This is similar to a plank but is more advanced. It’s a modification of plank. Since you need to torso rigidity for better movement during this bodyweight exercise, it will help you increase your strength. This is a ground-based exercise which is compound. In this exercise your torso stays rigid but the upper body is moved.
5. Bulgarian split squats
If you want more muscle and leg strength, there is one bodyweight exercise that can help you to get both. It is the Bulgarian split squats. It will also improve your knee stability and hip mobility. If you want to hold something heavy while doing this exercise, you can hold it overhead or in a bear hug to increase the efficiency stop.
You can also increase the effectiveness by elevating your front leg on something like a box. That will extend the range of motion.
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