While working out at the gym or in a pilates studio is ideal for getting and staying in shape, there are ways that you can get your blood pumping in the safety of your own home. This can be done by you grabbing a pilates mat, putting on your comfortable exercise gear and doing some bodyweight exercises. Bodyweight workouts are workouts where the only item you truly need is your own body. Doing these exercises utilizes your own weight to give resistance against gravity which allows you to strength train at home with no squat rack needed. Methods of exercise like yoga, pilates and high intensity interval training sessions often utilize body weight as the only equipment and successfully help millions of people reach their ideal health and fitness levels. If you are interested in achieving your dream body and cultivating a fun, fitness routine at home, then here are seven great body weight exercises that can help get you started.
Squats are a fantastic exercise that can strengthen your glutes, otherwise known as the muscular area where your backside is, and your thighs. You do a basic squat by placing your feet about hip width apart or a little further and pulsing your upper body down to where your upper quad area becomes almost flat and your backside approaches the ground. Then, you pulse back upwards. The goal is to keep your knees stable and squeeze your backside as you come up. There are also plenty of fun squat variations to try, such as sumo squats, pulsating squats, jumping squats and more.
These are great exercises for increasing strength in your abdomen area. You do a crunch by laying on the ground. Then, you pull your legs up closer to you so that your feet are flat on the ground and close to your backside. Then, you keep your butt and lower back on the ground as you pulse your upper body towards your knees with your arms either cradling your head or crossed over your chest. These are also incredibly easy to add variety too, as there are bicycle crunches, reverse crunches, frog crunches and more. These will help keep the muscles on top of your stomach strong, but you should consider looking into the health benefits of probiotics if you want to keep your stomach and gut strong as well!
Lunges are good for strengthening your legs. You do this by stepping forward with one foot at a time and bend both knees to 90 degrees. Make sure to keep your legs hip width apart to help build strength and stability.
Planks are simple but difficult. You get yourself into the top of a push up position and simple stay there for an extended amount of time. Make sure your back and butt are low and level!
5. Push Ups
A push up is essentially a plank, but you actively use your arms to pulse yourself close to the ground and back upwards to plank position.
6. Mountain Climber
In a mountain climber, you keep your upper body in the plant position and alternate driving your knees towards your chest.
Oh, the infamous burpee. If you have not heard of this difficult exercise, then consider yourself warned. This particular strengthener is many of the previous exercises wrapped into one. You start by jumping up, then squatting down and getting into a plank. Then, you do a full push up and finally return to a squat and jump upwards to start the cycle over again.
Bodyweight exercises act as a strength straining method when you do not have any equipment of your own at home. They also have many other benefits, such as increasing your speed, flexibility, power to weight ratio, balance and more. They are super easy to do and there are plenty of resources on the internet to help you find the exercises you need that will target the areas of your body you wish to target. The best part is, you can get fit without ever leaving your home or having to purchase expensive equipment!
Mikkie is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks, and DIY. When she’s not writing, she’s chasing the little ones or rock climbing at the local climbing gym.