Bodyweight exercises (or bodyweight workouts) are some of the most sought-after fitness regimes by professionals. A special type of strength training exercises, they do not need any gym-based equipment like dumbbells and kettlebells. They rather use the force of gravity and your weight to provide resistance to work on.
These strength-training exercises double up as the best no-equipment-based workouts that you could do at home. For example, you could use a high-placed bar to do pull-ups and to thus build leaner muscles for the back, arms, and core.
Bodyweight exercises are best meant for people who do not get time to go to fitness studios or maybe they are not too inclined to work on machines. Using the Earth’s gravity and one’s body weight can help one get enough resistance to work upon and thus build one’s fitness at no cost.
Here are some benefits of doing bodyweight exercises every day:
1.They increase strength, power, endurance, speed, flexibility, coordination, and balance.
2. Immensely popular among sports and fitness professionals.
3. They do not require any elaborate setup.
4. They require you to do only simple exercises like doing pullups or pushups, or squatting, bending, twisting, and balancing.
5. You can do these drills anytime and anywhere.
6. These exercises boost your resilience and strength by strengthening your cardiovascular and respiratory systems.
If you want to build leaner muscles faster, you should include these exercises in your fitness regime.
Several reasons work in favor of doing these workouts at home. Beginners can also take to them without needing to go to the gym, and to strengthen the nervous and respiratory systems.
These workouts would help you develop a stronger frame and muscles because you’d be working yourself up against gravity during the process. You can count on it to melt the fat off the flabbier parts of your body like the lower back, butts, and thighs.
Here’s why you should stick with this workout:
If you are looking for some smarter way to get fit at home without sweating in a gym, you should choose strength- or endurance-training exercises. Body-weight exercises are ideal for weight loss as they combine the benefits of cardio workouts and strength training.
Performing quick cardio sessions with exercises like burpees or high-knees between other strength movements (like push-ups or lunges) will keep your breathing rate high while encouraging muscle and strength development.
Excuses like “lack of time” or “inconvenience” become irrelevant because one needs very little space to do them and that they can be squeezed into the daily routine easily. Exercising without equipment is also a stress reliever even if you’re working at home on a holiday.
We often get stuck in a workout routine of treadmills, bicep curls, pull-downs, and bench presses- and make our routine monotonous. This is why you should choose exercise variations to spice up your routine. Working with a variety of exercises not only relieves boredom but can also help break plateaus and spark further progress.
Just a few minutes of body-weight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the after-burn effect, you know that even when your workout is over, your body can still be revved for hours to come. This will help you in quickening up your weight loss process.
When it comes to this type of training, sometimes increasing resistance means increasing balance, too. Functional movements involved in body-weight exercises are likely to improve balance through better body awareness and control.
It is not possible to build those six-pack abs without focusing on core strength. Committing to bodyweight training modules would help you tone your core, build tighter abs, have better posture, and relieve lower back stress. You can also count on having more strength.
These no-equipment exercises can be easily modified to challenge people with any amount of fitness level. You can make them more challenging by adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement. Not to mention with each added modification, your progress will go higher.
This no-equipment training can go hand-in-hand with strength building and boost your flexibility. One goes through a full range of motion of one’s body, and thus the joints are serviced properly. Along with this, it can lead to a better posture and reduce the chances of an exercise-related injury.
Doing these exercises at home can increase your power, speed, flexibility, endurance, coordination, and balance- provided you do them right. The best thing is that they do not cost a thing!
Here are some of the best exercises that you can do at home to increase your strength and to develop leaner muscles. You might want to consult a fitness expert virtually to do them properly. Once you start doing them, you would feel motivated to include them as a part of your routine.
Bodyweight exercises for beginners:
1. Lateral Leg Raises
2. Reverse Lunges
3. Marching Glute Bridge
4. Spiderman Mountain Climbers
5. Single-Leg Glute Bridges
6. High Knees
8. Donkey Kicks and Whips
9. Side Step Lunges
10. Standing Oblique Crunches
11. Plain Jacks
12. Side Lunges
13. Forward to Reverse Lunges
15. Lateral Plank Walks
Bodyweight exercises for professionals and experts:
1. Arm exercises
2. Bicep exercises
3. Shoulder exercises
4. Hamstring exercises
5. Glute exercises
6. Cardio exercises
7. Ab exercises
If you plan to go ahead with these exercises, you may not use any weights. Your body would be the load that you should bear and stretch for the focus muscle that you are trying to build. For example, to build your back muscles or biceps, you should go with the Wide Grip Pull Up exercise.
It is important to know that like all exercises, these no-equipment workouts too can hurt you or cause some health issues when done improperly. It is thus important to work under qualified expert guidance to work in an advised manner, even if you are working at home. You can also consult a doctor virtually if you think something is not going as per plan.
One should stay cautious against hyperventilating, pushing oneself obsessively, working on one part more than thrice a week, eating indulgently, and cheating yourself. Be sure to check with your fitness trainer if you are hurting yourself by doing them obsessively.
They say charity begins at home.
We believe that the same holds for fitness, especially when you are looking for a faster weight loss experience. You would always need a fitness trainer or expert to guide you through the process, and it works even if you think you know the steps. You could always enlighten yourself with some expert tips for fitness, nutrition, or just about general well-being.
With MevoLife, you do not have to go too far away. You could simply download our app and choose a personal trainer of your choice to train yourself virtually, anywhere and anytime. The experts on this online platform are some of the best names in the business who have come together to offer quality guidance for advanced fitness regimes like bodyweight exercises, HIIT, Pilates, etc.
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