What are the best bodyweight exercises you can do? Well… The best exercises are the ones that incorporate as many joint movements (also known as compound exercises) as possible. These allow you to lift heavier weights, which is good for beginners who haven’t really done much exercises, and they also are the most effect in building muscle and/or boosting your metabolism to burn fat.
We all want to look good now don’t we!
So come on! What are the best exercises!?
Ok, ok… Here are 5 excellent moves you can add to your current routine, or perform all 5 together for a full body workout. All of these can help build muscle or help you tone up. So… HERE WE GO!!
Pressups are a fantastic exercise to work your chest, triceps and shoulders! Pressups have been performed for centuries to develop the muscles in the chest and are still performed today by gymnasts, fighters, martial artists and by the average guy and girl. There are so many different varieties of pressups, it’s hard to keep count! For now, the basic pressup is what we’ll focus on.
To perform this move effectively, you want to have your hands slightly wider than shoulder width apart, keeping your body straight and be on your toes. You can drop to your knees if you cannot perform regular pressups… Yet! You can work your way up to them.
So from the starting position you want to lower your body to the floor, without dropping your hips. You want to keep your body straight from your head to your feet. Lower yourself until your elbows at a 90 degree angle, then push back up to the starting position. That’s 1 rep!
The further you have your elbows out as you’re performing the exercise then move you’ll use your chest muscles. The closer they’re tucked into your sides, the focus is more on the triceps.
Now for the abs. Situps are excellent for getting those washboard abs, the v-shape on the lower abs and working the obliques. There are many different varieties of situps that can target different parts of the abdominal region that you’ll never have to do another ab exercise again. Not saying not to do any other ab exercise though! The basic situp predominately focuses on your upper abs, obliques and your core in general.
Situps must be performed with strict perform, as with all exercises, otherwise you could hurt your lower back…
Start lying down on your back, with your knees bent and the soles of your feet on the floor. Place your hands on the sides of your head with your elbows pointed out.
IMPORTANT: Do NOT place you hands behind your head or pull your head up when performing this exercise as you’ll risk injuring your neck.
Now, curl yourself up lifting your shoulder blades off the floor. You should feel this in your upper abs. Keeping your lower body straight lift your entire upper body off the floor, bringing your elbows in until your elbows touch your thighs. Lower yourself back down to the starting position, but keep your abs contracted. That’s 1 rep!
If your lower back starts to ache, put a rolled up towel under your back so when you lower yourself back down you’re keeping your spine in its natural curves position.
This is THE BEST exercise you can do to work your back muscles. These can build that awesome v-shape in the guys and can tone up the girls back to look awesome in a backless dress.
But… They’re very difficult for most people. So, I’ll show you how you can work your way up to these.
The best way to get the benefits of pullups if you can’t perform them is doing negatives. Negatives is where you do just the eccentric part (the part of the exercise where your muscle is lengthening) of the move because you’re 30% stronger in that part of the move. In the case of pullups, this is where you’re lowering yourself down from the bar.
You can either jump into the position or use a chair, but you want to start at the top with your chin above the bar. Have your hands slightly wider than shoulder width apart, palms facing out, with your elbows pointing out to the side. Lower yourself slowly to the floor until your arms are fully extended. The slower the better. Aim for at least 4 seconds until your arms are fully extended. That’s 1 rep!
After you’ve been doing this for a while you’ll eventually be able to do a proper pullups. It’s important to be persistent with this exercise to show progress.
Squats are a brilliant exercise for your legs and butt. This exercise can give the guys big powerful legs and give the girls toned legs and butt. This is one exercise that shouldn’t be missed!
Start off with your feet slightly wider than shoulder width apart. Now, lower yourself to the floor, sticking your butt out and keeping your weight in your heels. Try and keep your knees behind your toes and lower yourself until your thighs are parallel to the floor. If you can go lower, go lower! Make sure you keep you back straight and not lean forward. Now drive yourself back up to the start position and thrust your hips forward. That’s 1 rep!
Tip: To keep your back straight, stick your hands behind your head when performing the exercise. This is also known as a “Prisoner Squat”
If you’re finding this too easy, add a jump! From the lower position drive yourself up and jump as high as you can in the air. When you land on the floor go straight back into the lower position and repeat. This will really kill the legs!!
The ULTIMATE exercise! Want to work your arms, do burpees. Want to work your chest, do burpees. Want to work on your stamina, do burpees. Want to work out your core, do burpees. Want to work on your legs, do burpees. Want to give your heart and lungs a good workout, do burpees…
Have I made my point?
This exercise alone can help you burn fat and tone almost every muscle in your body!
To perform this exercise, start off standing in an upright position. Perform a squat placing your hands on the floor and thrust your legs out so you’re in a pressup position. Next, thrust your legs back into the lower part of the squat position. Finally, drive yourself back up to the standing position. That’s 1 rep! It sounds simple, but trust me, it’s not a piece of cake.
Now that’s the simple version!
To get a complete workout from this one move alone, add a pressup when you’re in the pressup position and add a squat jump when you’re coming back up to the standing position! Really get a sweat going with this exercise!!
And that’s it!
All these exercises work your core which is important because a strong core gives you a good foundation for your day to day activities.
5 excellent bodyweight exercises you can either incorporate into your existing workout routine or use them to create a new routine. Boost your metabolism, build some lean muscle and get the body you want with these moves.
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