Let me tell you from the onset that Bodyweight workouts are not easy I can tell you with conviction that they can truly help you build strength, not just in your muscles but in your bones too and Im living proof!
So whether you’re squeezing these moves in during your lunch break, while watching your favorite netflix episode’s, or even just while you’re just coming back froma long walk you’re sure to feel the burn and be better off for it!
My 4 Top Best Bodyweight Moves
#1. Drop It Like A Squat
Squats are an exercise that everyone should be doing – regardless of age, gender or fitness goals.They’re not just for legs you know – they benefit your whole body in a multitude of ways. Whether you’re looking to shed kilo’s, maintain mobility or run faster, the humble squat is for you.
Ready to get started?
1. Warm up
2. Stand with your feet just over shoulder width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower, breathe out as you return to starting position
#2.Prone Walk Out
Meet the Prone Walk Out. To perform this move:
- Begin on all fours with your core engaged.
- Slowly walk the hands forward, staying on the toes but not moving them forward.
- Next, gradually walk the hands backwards to the starting position, maintain stability and balance.
Now, stay with me. There are plenty of variations available if this move sounds like a little too much. You can do this move using a stability ball, or even just on your knees while you build your core strength. Either way, we think you’re going to love this new move.
So, next time you find yourself pressed for time and unable to make it to your usual favorite activity, bust out some of these moves instead!
Ahh my favourite the push up is one of the most effective functional exercises to enhance our upper body strength, it can be a difficult exercise to master, as keeping that neutral spine throughout can be a challenge for most.
Starting Position:The best way to start your push up is to make sure that you get the exact position required. To do this, lie on your stomach and place your hands directly under your arm pits. From here, move your hands away from your body by exactly one hand—this will give you a good base start position.
Coming up onto your toes:
You should try to imagine that you have a broom stick on your back, and that your head, upper thoracic (upper back) and top of the pelvis are all touching the broom stick with only a slight gap at your lumbar spine. This will give you your neutral spine, and will keep your arms directly in line with your shoulders whilst locking your knees.
#4 The plank
The plank hold is a staple core exercise that not only helps to tone your midsection, but also helps to improve posture, support a healthy back and enhance overall movement and stability. Performing the plank engages all major core muscle groups including the transverse abdominis, the rectus abdominus and the external obliques, as well as the glutes, shoulders and arms.
Increasing the duration of a plank is one way to progress this exercise, however if you’re looking for some ways to mix up your plank and really challenge those core muscles, give these more complex and difficult movements a go:
The plank reach takes the regular plank exercise and adds in an arm movement, challenging the torso to remain steady throughout.
How to perform – starting in a regular plank position, reach your left arm forward, and then back to the starting position. Repeat with your right arm.
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