12 BODYWEIGHT EXERCISES TO DO AT HOME

THE IMPORTANCE OF HAVING THE RIGHT POSTURE, ESPECIALLY WHILE ALONE AT HOME

If you want to train but can’t make it to the gym, your home can become the perfect on-the-fly fitness area. There’s no need for equipment. Simply use your own bodyweight. These can be strenuous on the body though, so take the time to recover after each home session. Most of all: Ensure you’re doing the exercise correctly so you don’t injure yourself.

It might sound like a set-back, but going back and learning the basic form of bodyweight exercises will help in the long run.

 

LET’S START WITH KNOWING THE BASICS

Why you should get the basics down for even the smallest exercise – and not first attempt things like spider crawlers from the get go.

 

POINTERS FROM A PRO

“Add in a quote from Paco”

 

A few tips – 3-5 on general ways to ensure you’re doing it properly”

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If you’re not sure how to do the exercise, we’ve got you covered:

 

1. BURPEES

  • From a standing position, squat down and put your hands on the floor.

  • Kick both feet backwards so that you’re in a push-up position.

  • Do a push-up.

  • Bring your legs forward again so that they’re next to your hands.

  • Stabalise into a squat.

  • Jump up.

  • Repeat the process.

 

Making It Easier

  • From a standing position, squat down and put your hands on the floor.

  • Place your feet on the ground behind you one at a time, ending up in a push-up position.

  • Bring your legs forward again so that they’re next to your hands.

  • Stablilise into a squat.

  • Stand up.

  • Repeat the process.

 

What are burpees good for? The burpee works your arms, legs, core, glutes, chest and back.

 

2. CALF RAISES

  • Start from a standing position, with your feet hip-width apart.

  • Keep your back straight throughout the exercise.

  • Raise yourself onto the balls of your feet.

  • Raise your heels up as high as you can get them.

  • Pause at the top before lowering yourself slightly.

  • Go back up and then slightly down again.

  • Reapeat the last two steps without putting your feet fully back on the floor for the duration of the exercise.

 

What are calf raises good for? Calf raises target your hamstrings, glutes and calf muscles.

 

3. HIP BRIDGE

  • Lie down on your back.

  • Lay your hands flat on the floor next to you.

  • With your knees bent, put your feet on the floor – hip-width apart.

  • Lift your hips up while squeezing your glutes.

  • Try to make a diagonal line with your backfrom your knees to shoulders.

  • Pause like that before lowering your hips slightly.

  • Go back up and then slightly down again.

  • Reapeat the last two steps without putting your hips doown for the duration of the exercise.

 

What is a hip bridge good for? Calf raises target your hamstrings, glutes and calf muscles.

 

4. JUMPING JACKS

  • Stand with your legs and arms against your body.

  • Bend your knees a bit and jump into the air.

  • While jumping, spread your legs hip-width.

  • At the same time bring your arms up over your head.

  • On the next jump, land with your feet next to each other and arms next to your body.

  • Repeat the process, with your arms and legs spreading out on one jump and having them close back against your body on the next.

 

Making It Easier

  • Stand with your legs and arms against your body.

  • Bend your knees a bit and jump into the air.

  • Lift your arms up to shoulder height.

  • At the same time, tap one leg out to the side.

  • Step back in while lowering your arms back to your side.

  • Repeat the process, but alternate the leg you tap out with.

 

What are jumping jacks good for? First off, jumping jacks are considered a cardiovascular exercise. It will help make the heart stronger and more efficient. Your arms get as much exercise as your legs do.

 

5. LYING LEG LIFTS

  • Start off on your back, with your legs flat on the floor.

  • Lay your hands flat on the floor next to you.

  • Lift your legs up slightly off the floor, all the while focussing on keeping your neck relaxed.

  • Keeping your legs straight, lift them 90° into the air.

  • Lower your legs back down so that they’re barely in the air off the floor.

  • Repeat the last two steps without putting your legs on the floor.

 

Making It Easier

  • Start off on your back, with your legs flat on the floor.

  • Lay your hands flat on the floor next to you.

  • Lift one leg up 90° into the air.

  • Pause before lowering it back to the floor.

  • Repeat the last two steps, alternating the leg you raise into the air.

 

What are leg raises good for? Leg lifts will work not only your lower abs, but your hips and lower back as well.

 

6. LUNGES

  • Start in a standing position.

  • Step forward and lower your hips until your knees are at 90° angles.

  • The leg that hasn’t been put forward will have the knee be almost parallel to the floor.

  • Pause for a bit.

  • Push your hips back up and go back into a standing position.

 

What are lunges good for? The main purpose of a lunge is to work your abs and core.

 

7. MOUNTAIN CLIMBERS

  • Start in a plank position with your arms holding you up and your legs hip-width apart.

  • Pull one of your knees to your chest.

  • Push it back so that you’re in a plank again.

  • Repeat the last two steps, alternating your knees at a quick pace.

 

Making It Easier

  • With a chair in front of you, lean into it with your back forming a straight line from your shoulders to ankles.

  • Put your weight on your palms and have your arms straight.

  • Bring your knee to the back of the chair.

  • Push it back so you’re in a straight leaning position again.

  • Repeat the last two steps, alternating your knees.

  • Focus more on posture than speed, but try to find a rhythm.

 

What are mountain climbers good for? Moutain climbers are a good way to work on your cardio, while still building core strength, glutes and triceps.

 

8. PLANK

  • Lying down on your stomach, with your palms on the floor next to your shoulders, push up completely.

  • Rise onto the balls of your feet.

  • Your spine should be straight, making a line from your shoulders to feet.

  • Keep this position for as long as you can, but don’t force yourself.

 

Making It Easier

  • Lying down on your stomach, with your palms on the floor next to your shoulders, push up to rest on your elbows.

  • Rise onto your knees, with your feet still on the floor behind you.

  • Keep this position for as long as you can, but don’t force yourself.

 

What are planks good for? Planks help strengthen your chest, neck, abdominals, glutes and even your posture.

 

9. PUSH-UPS

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Making It Easier

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What are push-ups good for? While push-ups mainly work your upper body, it can also strengthen your lower back and core.

10. SIT-UPS

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Making It Easier

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What are sit-ups good for? The aim of the sit-up is to strengthen your abs, chest and lower back.

 

11. SQUATS

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Making It Easier

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What are squats good for? Squats tone the body and build muscles. In particular, it helps shape the legs and behind.

 

12. TRICEP DIPS

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Making It Easier

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What are tricep dips good for? It’s considered one of the most effective ways to train your triceps.

 

13. WALL SITS

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Making It Easier

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What are wall sits good for? If you want your thighs to have more endurance and strength then this is the exercise for you.

 

CONCLUSION

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