The Best 5 Exercises To Do Using Your Own Body Weight.
You can’t go to the gym? No problem. You can have the best results in your physical condition by doing exercises using only your body weight. Here’s the 5 best of them:
A typical example of athletes who have the muscle growth of a bodybuilder without using any weight training are the athletes that do gymnastics.
So, if you want to take a break from the gym or you cannot go for some reason, try following a program with exercises using your body weight and you will be surprised with the results.
SQUAT
Squat or deep seats is a key exercise for those who work out and it is very effective, even when you do them using only your body weight. Doing squats without extra weight exercises the quadriceps, thighs, buttocks and calves. Your body weight also trains the muscles of your torso and if you do several repetitions you raise your heart rate resulting in aerobic work.
Variations of squats: squats on the wall or with one foot, the so-called pistol squats.
LUNGES
Lunges or projections train the same muscle groups as squats, but because the movement is done using one leg at a time, it is more concentrated and it also exercises some balancing muscle groups that help making the movement. Include the projections in your training program or finish it with a series of walking lunges.
Variations of projections: front projections, rear projections, side projections, Bulgarian split squats, walking lunges.
PUSH UP
Push ups is one of the best exercises using your body weight because it exercises the chest, shoulders, arms, abs and even the back. Never skip this exercise, even at the gym. Always use a slow pace while doing the complete movement and never forget to keep your body straight without shaking your hips and waist.
Variations: offset press ups, triceps press ups, elevated press ups.
PLANK
Plank is more than an exercise for the torso because if you do it right, it exercises the back, shoulders, arms and glutes when trying to keep your body straight in the position of the exercise. Keeping the back of your feet, pelvis and shoulders in the same straight line, so your spine will be in a straight line, makes the exercise more effective.
Variations: lift one leg alternately each time or lift each arm alternately forward.
GLUTE BRIDGE
In the glute bridge exercise you lift the pelvis while lying on the ground. It mainly exercises the back of the body, but also the abdominals. Lie on the ground with your legs bent and your feet resting on the ground and from this position bring your pelvis up as high as you can, always protecting back. Then bring your pelvis down slowly. This exercise is training the abs, back muscles, back, glutes and thighs.
Variations: do the exercise with one leg bent and the other stretched.
While a good workout with body weight exercises trains the whole body, it is important to use some variations, so that you can also work out aerobically. To achieve that, you can do jumping squats, mountain climbers and burpees.
Try not to rest or taking a break between exercises to complete the set, in order to increase your heart rate, so that you can achieve the maximum results by exercising both your heart and your muscles!
Mitsaris Kostas
Certified Personal Trainer
Sport&Fitness Nutrionist
