10 Bodyweight Exercises You Can Do At Home

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So, you don’t want to join a gym, or buy expensive exercise equipment for the home. Don’t fret as long as you have a den or living room floor.  Bodyweight exercises are simple ways to work out without expensive machinery or equipment. From legs and shoulders to chest and abs, you can exercise every part of the body making them stronger and more flexible.

Plank

Get into pushup position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for 25-30. Rest for a moment.  Repeat. Do 3 to 4 sets. .

Prone Walkout

For the prone walkout, begin on all fours  with only your hands and toes touching the ground. With your core engaged, slowly walk your hands forward without moving your feet or toes. Now, walk your hands back to where you began without losing balance. Repeat for two to three set.

Wall Sit

Start by standing about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90 degrees angle. Keep the shoulders, upper back and the back of the head against the wall. Both feet should be flat on the ground with the weight evenly distributed. Hold for 25 – 30 seconds. Do 2 – 3 sets.

Step-Up

To start, place your entire right foot onto the bench, stool, or stairs. Press through your right heel as you step onto the bench, bringing your left foot to meet your right so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor. Repeat with the right foot 15 – 20 times. Then, do the same for the left foot. Do 2 to 3 sets for each foot.

Lunge

Keep your upper body straight, with your shoulders back and relaxed and chin up. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. Do 10-15 reps and 2 sets. Repeat the same for the other leg.

Squat

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.

Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.

Slowly, Lower your body down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Superman

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor. Hold for two to five seconds and lower back down to complete one. Do three sets of 12.

Triceps Dip

Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.

Push-ups

Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck until your chest grazes the floor. Push back up. Repeat as many times as possible. Do 2 or 3 sets.

Flutter Kick

Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kicking  for 30 to 60 seconds. Do 2 or 3 sets.

There are many more body weight exercises that can be substituted for the ones above. If you don’t like the ones listed above, google and find some body weight exercises you do like.  Have fun and stick with it!

 

 

 

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