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Effective home based bodyweight workouts for perfect body shape

Bodyweight exercises are those exercises that use the weight of the body as resistance while exercising and don’t require additional equipment for a full body workout. Bodyweight exercises can be practiced at home or while traveling and hence are a sustainable way of achieving and maintaining the perfect body shape without being entirely dependent on gymnasiums.

Pushups

Pushups use the weight of the body to tone the muscles of the entire body. Pushups have been used since ages in physical training as they increase overall stamina and endurance. While pushups primarily target the muscles of the chest, shoulders and arms, other muscles are also engaged and hence toned in the process. Begin in a plank like position, stand on the palms of your hands and toes, with the rest of the body in a straight posture. Inhale and bring the chest towards the ground by bending the elbows alone. Hold this position for approximately thirty seconds. Exhale and return to the original position. Repeat thrice a week in sets of ten per session for increased endurance and a toned body frame. Individuals suffering from back pain, spondylitis or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing pushups and instead find less demanding alternates to achieve fitness.

Pullups

Pullups are an excellent form of exercise to tone muscles of the entire body especially the pectorals, chest and arm muscles. No equipment is required for performing pullups other than a firm rod installed three to four inches above your height. Pullups can also be performed outdoors using tree branches that are positioned at the desired height. To perform pullups, position yourself below the rod, extend your arms and firmly hold the rod keeping the body straight and standing on the toes, if required. Inhale and using the muscles of your arms pull yourself up, at least till the level of the rod or beyond that, if possible. Hold the position for five to ten seconds depending on individual physical endurance levels. Exhale and return to the original position. Repeat thrice a week in sets of ten per session for enhanced endurance and a toned, strong upper body. Individuals suffering from back pain, spondylitis or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals, children below the age of five and the elderly should also refrain from performing pullups and instead find less demanding alternatives to achieve fitness.

Squats

Squats have always been practiced as an effective form of toning exercise for the lower body especially the buttocks, thighs and calves. They don’t involve the use of any equipment and hence make for a viable way of staying fit and toned. To perform squats, stand straight keeping the legs apart at shoulder width with arms extended in the front. Inhale and bend the knees till the thighs and the calves form a right angle, keeping the arms extended for balance. Hold this position for five to ten seconds. Exhale and return to the original position. Repeat thrice a week in sets of ten per session for enhanced endurance and a shapely, strong lower body. Individuals suffering from back pain, spondylitis, weak knees or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing squats and instead find less demanding alternatives to achieve fitness.

Abdominal crunches

No matter how dynamically the fitness technology advances, classic exercises like the abdominal crunches continue to be the only form of effective workout to tone the abdominal muscles and shed the flab around the belly. Crunches are performed using only body weight and don’t require the use of any equipment which makes it feasible to practice anytime and anywhere. To perform abdominal crunches, lie on a mat, with the legs bent at the knees and the feet flat on the ground. Keep the rest of the body straight with the palms placed below the head. Inhale and lift the upper body above the ground using the abdominal muscles. Try to bring it as close to the knees as possible. Hold the position for three to four seconds. Exhale and return to the original position. Repeat thrice a week in sets of ten per session to lose belly fat and tone the abdominal muscles. Individuals suffering from back pain, spondylitis or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing abdominal crunches and instead find less demanding alternates to achieve weight loss and fitness.

Reverse crunches

Reverse crunches are an effective form of bodyweight exercise that engages the lower body and the abdominal muscles, toning them in the process. To perform reverse crunches, lie on a mat bending the legs at the knees and keep the feet flat on the floor, keep the hands stretched outwards. Bring the knees together, inhale and using the muscles of the buttocks and the thighs lift the lower body from the hips bringing it towards the chest. Hold this position for two to three seconds. Exhale and return to the original position. Repeat thrice a week in sets of ten per session for enhanced endurance and a shapely, strong lower body . Individuals suffering from back pain, spondylitis, weak knees or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing squats and instead find less demanding alternatives to achieve fitness.

Wall situps

Wall situps is also a renowned form of bodyweight exercises that does not involve the use of any equipment. Wall situps are a good way of toning the lower body without over exerting. To perform the wall situps, stand with your back against the wall and the feet about two inches ahead from the wall. Inhale and bend the legs at the knees till they form a right angle. Hold this position for three to four seconds engaging the muscles of the buttocks, thighs and calves. Exhale and return to the original position. Repeat thrice a week in sets of ten per session for enhanced endurance and a shapely, strong lower body. Individuals suffering from back pain, spondylitis, weak knees or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing squats and instead find less demanding alternatives to achieve fitness.

Plank exercise

The plank pose is a great exercise to tone the abdominal muscles and to achieve overall stamina and develop balance. To practice this pose, stand on the hands bent at elbows and toes, with the rest of the body in a straight posture. Inhale, engage the abdominal muscles and the buttocks. Hold this position for as long as possible. Exhale and relax the muscles. Repeat this exercise thrice a week in sets of ten per session. Individuals suffering from back pain, spondylitis, weak knees or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing squats and instead find less demanding alternatives to achieve fitness.

Hip raises

Hip raises are, as the name suggests, an exercise involving raising the hips. It engages and tones the lower body and the abdominal muscles. To begin this exercise, lie on a mat with the legs bent at the knees, feet flat on the ground and the hands on the sides of the body. Inhale and raise the mid section of the body using the muscles of the abdomen and the buttocks such that the feet remain on the ground. Hold this position for as long as possible. Exhale and return to the original position. Repeat this exercise thrice a week in sets of ten per session. Individuals suffering from back pain, spondylitis, weak knees or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing squats and instead find less demanding alternatives to achieve fitness.

Jump lunges

Jump lunges is an intense form of bodyweight exercises. Unlike normal lunges, jump lunges are more effective as they not only tone the muscles of the legs but also provide an intense cardiovascular workout. Start at the lung position with one leg extended forward and the other backwards. The arms should also be in a similar position. Lunge and bend forward preparing for a jump. Inhale and jump high with extreme power. Immediately switch positions and land on the ground, while exhaling. Repeat this exercise thrice a week in sets of ten per session. Jump lunges are an advanced form of lunges and should be attempted by those in the peak of their physical health. Individuals suffering from back pain, spondylitis, weak knees or respiratory disorders should not attempt this exercise as it may adversely affect their condition. Pregnant women, convalescent individuals and the elderly should also refrain from performing squats and instead find less demanding alternatives to achieve fitness.

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