Keep Fit Anywhere With 5 Simple Bodyweight Exercises
Can’t make it to the gym? No problem! Keeping your body fit doesn’t require any fancy equipment. Using only your own bodyweight, you can perform a variety of exercises that will help you stay in shape. This guide will give you an overview of five simple bodyweight exercises that you can do anywhere with little to no equipment.
Before engaging in any bodyweight exercise routine, it is important to do a proper warm-up. This should include a few minutes of light jogging on the spot or marching around a room. Other dynamic stretches, such as lunges, squats, and side stretches, are also very effective in preparing your muscles for exercise without adding any additional weight load.
Inadequate warm-up can lead to possible injury and impede the effectiveness of subsequent activities. If you have any pre-existing conditions, you should also consult with a physician or shoulder specialists Sydney before starting any new exercise routine. It is essential to take a few minutes before beginning your bodyweight exercises for an adequate warm-up:
- Light jogging on the spot or marching around a room.
- Dynamic stretches such as lunges, squats, and side stretches.
Push-ups are bodyweight exercises that work your upper body and core. They’re a great way to build strength and tone your muscles, whether at home or in the gym. Plus, since you don’t need any equipment, you can do them literally anywhere at any time.
Here are some tips for working the most out of push-ups in your fitness routine:
- Keep proper form – Maintain a straight line from head to toe as you complete each repetition. Keep your elbows close to your sides and squeeze your glutes to engage all of the core muscles as you perform the movement.
- Vary hand placement – Change up where you place your hands when doing push-ups. You can do them in narrow, regular, or wide grips, which will target different muscle groups in different ways providing more potential growth areas while also allowing you to focus on weak spots, such as one arm not working as efficiently as the other.
- Change foundation – Push-ups can be done using either foot on the ground (traditional style) or elevated if suitable surfaces are available such as stairs or countertops. Doing them off elevations will make the exercise more difficult but reward greater gains when performing correctly with proper form still maintained throughout each repetition.
Squats are an excellent leg and gluteal exercise. To perform a basic squat, stand with your feet slightly wider than hip-distance apart while tightening your abdominal muscles. Lower down into a squat position, keeping your chest and head up as you sit back and down, ensuring that your weight is in your heels. Push through the heels to stand back up, avoiding locking the knees as you complete the movement.
Try to keep reps slow and controlled, increasing difficulty by changing the speed or incorporating other variations of the exercise, such as jump squats or side squats. Squats are best done in multiple sets of 10-15 repetitions for maximum effectiveness when working out anywhere!
Planks are some of the best exercises you can do anywhere, at any time. Planks require no equipment and work to strengthen your entire core. With proper form, they build muscle while providing many other benefits—including improved balance, posture, flexibility, and mobility.
A standard plank works your shoulders, chest, arms, legs, and back as you support your body weight on your forearms and toes. To get the most out of this exercise:
- Start in a pushup position with hands directly under the shoulders; hold for 20-30 seconds.
- Lower yourself onto your forearms with elbows in line with the shoulders (directly under); hold for 20-30 seconds.
- Raise hips until back is straight from head to heels; hold for 20-30 seconds.
- Repeat 3 times for a total of 6 sessions
These key steps will help you work on all areas as you focus on strengthening your core muscles while toning other parts of the body. Planking requires no special skills or previous experience – just give it a try!
Lunges are a key bodyweight exercise that works a multitude of muscles at once, including the glutes, hamstrings, calves, and quads. To perform this exercise, stand with your feet hip-width apart and take a large step forward with one foot. Lower your hips until both legs are bent at a 90-degree angle, ensuring accountability by keeping your front knee directly above your ankle when you lower down.
Shoulders should be positioned directly above hips, eyes gazing forward, chin up. When both knees form a 90-degree angle simultaneously, push off with your back leg and return to the starting position. Switch legs and repeat for the desired number of repetitions. Aim for 12 to 15 reps on each leg for best results!
Burpees are a great full-body exercise that you can do anytime, anywhere. This versatile move helps to combine strength training, cardio, and core work all in one movement. It’s easy to learn and doesn’t require any equipment beyond a small amount of space.
To perform the burpee correctly:
- Start standing with your feet shoulder-width apart, squat down and place both hands on the ground flat in front of you.
- Move your feet back into a plank position so that your arms are straight and extended with your toes tucked towards the floor; hold for two seconds, then jump back up quickly into the starting squat position.
- Finally, when you’re back in a squatting position, jump off the ground and stretch your arms up high above your head (as if you were reaching for the stars!). Then lower back down into the starting position and start again!
The burpee has many variations you can use to make it more challenging, including adding running or jumping jacks between reps and making sure to land on both feet when jumping during each rep – this increases intensity while also strengthening stability muscles such as those in your ankles. You can also speed up or slow down the tempo to vary the intensity as well as increase or decrease reps as needed based on your personal fitness level.
With just five minutes of burpees each day, you’ll have an awesome full-body workout in no time!