The 5 Best Bodyweight Exercises You Can Do at Home
Look, we get it: working out is HARD. And finding the time to hit the gym can be even harder. That’s why at home workouts are a great option for those days when you just can’t find your gym clothes (or you’re feeling too lazy to go find your gym clothes).
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But don’t worry—working out at home doesn’t mean you’re stuck doing a bunch of push-ups and jumping jacks in your living room until you pass out. We’ve got five options here that’ll provide a full body workout without any dumbbells or barbells or anything like that. Ready? Let’s go!
1. Air Squats
Air Squats are a great exercise to add to your routine. They primarily work the quadriceps (front thighs), hamstrings (back of thigh), and glutes (butt). They also engage the hip flexors and core, making them a great whole-body exercise.
Start with your feet shoulder-width apart and your arms out in front of you as you stand with your chest up. Slowly lower yourself down into a squat position, keeping your weight on your heels and your chest up. Then use your lower body muscles to push yourself back to the starting position.
Aim for 3 sets of 10 – 15 reps, resting 30 seconds between sets.
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Push-ups are a great way to build your upper body strength. It’s important to do push-ups correctly, because improper form can result in injury or make the exercise less effective.
But once you’ve mastered the basics, there are lots of ways you can vary your push-up routine to keep things interesting and work different muscles.
Lift your body using your hands, lower your body until your chest almost touches the floor, then push up again.
Try to do at least 10 push-ups.
3. Bulgarian Split Squats
Bulgarian split squats are a type of lunge that can be done with the use of a chair.
You can do it to increase strength in your legs and glutes. It is a compound exercise, meaning it works multiple muscle groups at once.
To perform a Bulgarian split squat, stand facing away from a chair or bench. Lift one leg and place your foot on the edge of the chair.
Then, bend both knees at once until your front knee reaches 90 degrees and your other leg is parallel to the floor. Then, push up through the heel of your front foot to return to starting position. Perform 12-15 repetitions on each leg for 3 sets.
4. Superman Pull
This exercise is for the lower back muscles.
The Superman Pull works the muscles of the lower back, including the erector spinae and latissimus dorsi.
It also works the hip adductors and hamstrings. The benefits of this exercise include its ability to strengthen the lower back, improve posture, and reduce the risk of injuries.
To begin, lie down on your stomach with your arms stretched out in front of you and legs extended behind you. Slowly raise your arms and legs off the ground until they are in line with your torso.
Keep your head in a neutral position by looking at the floor. Hold this position for a few seconds, then slowly lower your limbs back to the starting position. This completes one repetition.
5. Bird Dog
The “bird dog” is a wonderful exercise to help build strength, endurance and stability throughout your core. It also strengthens the muscles of your upper back, shoulders and glutes.
Start in a table-top position with your hands directly below your shoulders and your knees directly under your hips. Ensure that you are keeping your spine neutral and head in a comfortable position.
Lift one arm so that it is parallel to the ground while extending the opposite leg at the same time. If you are lifting your right arm, then extend your left leg. Think about trying to reach long through both limbs while maintaining length in your spine and neutral alignment of the pelvis.
Squeeze through the glute of the extended leg and hold for 10 seconds before returning to starting position. Switch sides and repeat on the opposite side for 10 repetitions or until fatigued.
As this exercise becomes more natural, you can advance into a more difficult position by extending both limbs at the same time for 10 seconds before switching sides for another 10 seconds. Continue alternating sides until fatigue sets in.
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