Top 5 Bodyweight Exercises For Staying Fit
Increase Your Strength With These Top 5 Bodyweight Exercises For Staying Fit
Those who are interested in learning more about the top 5 bodyweight exercises for staying fit, take note. Weight training can mean more to you than doing single degree movements like curls and extensions. Expand your expertise in the gym by applying bodyweight to compound movements. By mastering control over one’s body weight in functional movements, true strength will be gained.
Best 5 Exercises For Building Strength and Increasing Overall Fitness
1. Squats
Build your body from the ground up by implementing squats to weekly workout regimen. Bodyweight squats can challenge even experienced athletes. Practicing squats freely allows the body to move freely. Only after you understand your body’s imbalances and range of motion, should you continue to load bearing squats. Squats are a simple movement that train multiple essential muscle groups. Whether you’re exercising for weight loss or to build muscle, squats are a great exercise to do!
- Core: Because squats mimic powerful movements, they engage the core as a means of preserving a comfortable back alignment. A good way to activate your core prior to squats is by doing timed planks.
- Lower Back: A person’s back shouldn’t carry the load, but instead support it, and be used in conjunction with your core to keep your body aligned and balanced throughout the movement.
- Legs: Of course, legs. Be sure to exert force from the heels and engage the hamstrings, quadriceps and glutes to complete the movement.
2. Lunges
Lunges continue to challenge the body by requiring strength and dexterity. A lunge is a fantastic exercise that strengthens your legs and core. Seasoned athletes will do one hundred lunges, on each leg, and call it a complete workout. Maximize the range of motion and efficiency of your lunges by kneeling into your lunges and making sure not to over extend and bend your knee over your leading foot. Keeping bodyweight centered allows use of explosive energy from the core and legs to return to an upright position.
3. Hindu Push-Ups
Push-ups are a “go-to” when it comes to at-home workouts. This is because as far as bodyweight exercises go, this is by far the easiest to do anywhere, and because it accurately targets the intended muscle groups. By traveling from a downward dog position, to a modified plank, the Hindu push-up continues to train pecs and triceps while adding abdominals, delts, and legs. Just like regular push-ups, begin with your hands in line with your shoulders to avoid over rotating, and to properly utilize your arms.
If Hindu push-ups are too difficult, do standard push-ups with your feet elevated to effectively hit your upper pectoralis fibers. In addition working with an in home personal training service is a great way to ensure safe exercising and that you’re doing the movements correctly.
4. Pull-Ups
Pull-ups are one of the most popular bodyweight exercises among advanced weightlifters, body builders, and athletes everywhere. There is a powerful feeling that comes from lifting your weight from a dead hang. Pull-ups will engage the entire back with the right form. By changing hand placements, you can control how much pull is required from the biceps or back. Apply a wider grip to extend a fuller range of motion requirement from your latissimus dorsi.
QuarantineTip: You can do pull-ups without a gym. Take advantage of monkey bars at a local park, or a tree branch in your own backyard. Bodyweight exercises allow you to be creative!
5. Leg raises
NJ personal training Jagged Fitness suggests to build a healthy core by adding this simple exercise to any workout. While laying on your back, keep your shoulders flat on the ground and engage your abdominals. Then, contract and raise your legs off the ground. Set a timer and hold this position, or complete movements by lifting your legs to a vertical position while keeping your back parallel with the floor. Repeat and incorporate variations of leg raises to continuously train and strengthen your core.
The Bodyweight Challenge
Bodyweight exercises are a true test of strength. If you’re working with a personal trainer, you’re going to see great results. Jagged Fitness of New Jersey is a NJ based personal training service that can walk you through these exercises with ease. You can contact them on this page here or find someone local to your area.
Strength comes from balanced bodies performing functional movements. Bodyweight exercises are safe and challenging ways to perfect your movements and gain control over your body. Really engage your muscle groups and go through these movements slowly. Become more confident by mastering movements that bodies were made to do. Watch workouts become more challenging, more effective and more productive, by incorporating these top 5 bodyweight exercises for staying fit into any regimen.