05 May Best Body Weight Exercises To Do At Home
Best Body Weight Exercises To Do At Home
We’ve collected the Best Body Weight Exercises To Do At Home . This is quick and effective workout can be done anywhere, at anytime, with no setup.
1. Push-ups –
The push-up is actually one of the simplest yet most beneficial exercises you can perform to gain strength and muscle.
A push-up uses your own body weight as resistance, working on your upper body and core at the same time.
In the standard push-up, the muscles which are targeted are mentioned below:
- Chest muscles, or pectorals
- Shoulders, or deltoids
- Back of your arms, or triceps
- The “wing” muscles directly under your armpit, called the serratus anterior
2. Superman :-
The Superman’s Exercise engages your abs and also strengthens your back. Beginners may not have much back strength, making this a good exercise to incorporate into your routine. If you want to have a strong core, you need to do exercises like this that engage your back. This exercise has you lift your arms and legs off the ground, as if you were flying. Hence, the name Superman’s.
The Squat is an amazing lower body exercise. You can do the body-weight version, without added resistance (also called Body-weight Squat or Air Squat), or with weights such as a barbell (Front Squat and Back Squat are variations of the Barbell Squat).
The squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes. However, core strength & stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise.
Benefits of squat
- Strengthen your legs, glutes, and many other muscles
- Improve your lower body mobility
- Keep your bones and joints healthy
4. Forward Lunges:-
Forward Lunges is a lower body exercise that strengthens all muscles of your leg muscles as well as your glutes while also getting your heart rate up to help you burn fat. The forward lunge is the most popular and commonly-used exercise available for training the lower body. For good reason! Lunges activate all the muscles of your leg and train your lower body to fire.this is one of the best body weight exercises to do at home.
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.
5. Side Lunges :-
Side Lunges are excellent for your leg strength. This lateral movement hits the inner and outer thighs and helps to strengthen and tone all the muscles of your legs. This is also an excellent move to strengthen your quads, hamstrings and glutes, which makes the side lunge a very complete lower body exercise.
6. Jump Squats:-
The jump squat is a full-body exercise that requires no equipment and it primarily works on the legs and midsection — specifically, the gluteus maximus, hams, abs, quads and calves — by alternately stretching and contracting the muscles, Correct performance can help athletes in numerous sports. For example, it can improve the vertical jump in basketball and explosiveness in football.
7. Crunches / Bent Knee sit-ups:-
Crunches or bent knee sit-ups works on the rectus abdominis muscle in the midsection of your body. Crunches— is also known as “ab curls”— may also engage the external or internal oblique muscles, especially when rotation is added to the movement.
The plank is one of the best body weight exercises to do at home. It not only works on the rectus abdominis, but also the other abs muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable, add the plank to your ab workout program.
9. Side Planks :-
The Side Plank is a lower back exercise that can be useful for a runner. Not only does this exercise build endurance and strength in the core, keeping a person’s lower back stable and protected during activities that require movement in the back and hips.
10. Glute Bridge:-
Glute bridge is complex exercise thanks to which you will engage gluteal muscles, core of the body, low back and hips. It will strengthen and build your butt, get rid of pain and help to improve overall performance. Glute bridge is a great exercise you can do every day.
11. Standing Calf Raises:-
The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time.
- Stretches and targets the calf muscles to add size and strength
- Can alter tempo or add pauses to increase intensity
- Can be performed two legs at once, one leg, or alternating
- Can be performed anywhere, any time
12. Jumping Jacks:-
Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what’s called plyometrics, or jump training. Plyometrics is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles at the same time.Performing them at a high intensity will help you lose belly fat more quickly. Aim for 20 jumping jacks three times per week.
You can also read about body weight exercises and workout here:-
Watch all these body weight exercises on youtube channel.