In case you prefer exercising at your own house or going for a vacation without any workout equipment, body-weight exercises will help you to stay on the right track. In this article, we have mentioned 5 simple body-weight exercises for healthy living along with their benefits.
Several guidelines to bear in mind while performing these workouts will be to focus on your range of motion and also slow down the pace of your movements. Apart from helping to make the targeted muscles strong, these workouts will also increase your heart rate as well as core strength which will help you to function better in your daily life. So, let us not waste time and look at these exercises in the following paragraphs.
1. Moving Squat to Balance
Start with your core supporting the low back and your feet under your hips directly. While moving your hips back make sure to bend the knees while maintaining the upright position of the torso. Perform a narrow squat by keeping your weight on the heels.
Remain in this squat position while stepping out into a wider squat. Following this, return to the initial narrow squat. After standing up, try to contract the abdominal muscles while bringing the knee up to the height of the hip. Go back to the initial position and the entire thing should be repeated on the other side.
2. Lunge With Rotation
Start with your feet under your hips directly and the core should be supporting your low back. Use your right leg for stepping forward and bend your knees for sinking into a lunge. While lowering down, hinge at the hips simultaneously and reach your left hand to your front foot’s instep while your right arm should be reaching up in the direction of the sky for rotation. Make sure to place your weight in the front foot’s heel and also keep your spine long at the time of the lunge with rotation.
This process has to be repeated on the other side after going back to the initial position. After feeling confident with the workout, try to connect the lunge fluidly with the rotation.
3. Dead-lift With Hip Extension and Flexion
Stand in an upright position and sweep one leg gradually forward while keeping your hips level. After passing through the center, extend the identical leg backward while your hips remain level. With your back foot raised or touching the ground lightly, hinge forward and lower your chest gradually in the direction of the floor. With the spine long and the hips level, your target will be to lower yourself as far as possible so that you are able to feel the standing leg’s hamstrings contract. Go back to an upright pose, place your foot on the ground and the process has to be repeated on the other side.
4. Double Push-up to Downward-facing Dog
Commence in a plank position with your toes or knees on the floor. Your belly has to be scooped away from the floor for setting your core. Bend the elbows for performing a wide push-up after walking the hands out wide. At the top of the push-up, do a narrow push-up after walking your hands back under the shoulders. At this point, your tailbone has to be lifted in the direction of the sky, and your chest should be pressed gently toward the thighs and moved into a downward-facing dog while pressing the heels gently in the direction of the floor. Repeat the process after returning to the starting position.
5. Table Top with Lift and Reach
Start seated with your feet hip-distance apart, knees bent, and the feet placed close to the hips. Position your hands behind the hips and the fingertips must face the heels or be turned out slightly. While lifting your hips in the direction of the ceiling, raise the right leg and reach simultaneously toward your foot using your opposite hand. This process has to be repeated on the other side after going back to the starting position.
Now that we have gone through 5 body-weight exercises, we will take a look at some benefits provided by these types of workouts.
Benefits of body weight workouts
1. It is possible to work out virtually anywhere
At times, you might find it difficult to go to the fitness center on a regular basis in spite of having a busy schedule. It might be the fact that you need to submit projects within the stipulated timeframe, look after your kids, or your spouse might feel that you are neglecting your household chores as well. On the contrary, with bodyweight training, it will be possible to perform your workouts virtually anywhere according to your convenience. It is the ideal solution for working out on the road, irrespective of whether you happen to be traveling for pleasure or for business.
2. There is no need to purchase costly equipment
At present, it appears to us that everything has become quite expensive including getting in shape. Fortunately, it is not imperative to purchase costly equipment before getting started with bodyweight workouts. You simply need some comfortable clothes, and that’s all!
3. Combines cardio and strength training
It will be possible to increase your endurance, burn calories, and also make your muscles strong simultaneously. This is something which you cannot expect from your treadmill.
4. Aids in burning fat quickly
You might need to struggle while trying to get rid of unwanted fat from your system; however, bodyweight workouts happen to be amongst the most effective ways of reaching those targets. In fact, circuit training will help to enhance your metabolism throughout the day while enhancing your calorie burn as well.
5. Boosts your flexibility
In case your muscles are tight, you tend to feel quite uncomfortable and bodyweight workouts will help to minimize those problems by enhancing your flexibility. Many bodyweight exercises consist of dynamic stretching which helps to make your entire body more flexible.
6. Enhances your core strength
Your core consists of a number of different muscles which stabilize your entire body and enhance your overall athletic performance. Bodyweight workouts usually engage several key muscle groups which help to build your core strength effectively.