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You can fit, get strong, and even lose weight with bodyweight workouts. No breaking the bank and no investing in a gym membership. They’re growing increasingly popular, which is not surprising, as bodyweight workouts are effective and can help you get in good shape.
What Are Bodyweight Workouts?
When we refer to bodyweight workouts, it means performing exercises that use the weight of your body as resistance, since no external weights are involved. You’d be using your bodyweight to build strength, which would make you stronger and improve your fitness level. Bodyweight exercises can be done in any place, as long as you’ve got some space to use and a fairly high ceiling to be able to move well.
Types Of Bodyweight Workouts
There are many bodyweight workouts. Here are some examples:
Push-ups: A classic that will never be left out of the equation. They work multiple muscles simultaneously, including your chest, shoulders, and triceps.
Jumping jacks: It’s a great cardio exercise and bodyweight exercise that offers many health benefits.
Wall sits: This will make your legs burn and beg you to stop. The benefits are great because it improves your mental health, pushing you to go just a little bit further. Even though your legs are telling you to do the opposite, and just find somewhere to sit down. Wall sits also give more power to your quads.
Squats: A good way to build your lower body strength. Squats work your legs, glutes, and core. In addition, they can help you build a better posture if you slouch all the time. So, try other forms of squats like jump squats, pistol squats, and pulse squats.
Planks: They’re so good for building your core and working on your shoulders and back. Planks use your weight to build strength. They are hard, but they’re equally effective. Just hold on for as long as you can, and make sure you maintain a good form.
Lunges: An effective bodyweight exercise that can help you build balance and coordination. You can do forward lunges, reverse lunges, and lateral lunges; they will all give you a different feel and challenge.
Burpees: Wait, wait, yes, they’re so hard, but they’re great for cardio and strength. Burpees are also a part of bodyweight exercises. It’s a full-body exercise that combines squats, push-ups, and jumps.
Squat + jumping jacks: This is a full-body workout that puts squats and jumping jacks together. You do the jumping jack first, then squat, and you repeat.
High knee marches: This is another way to target your core and build your core muscles, and reduce tummy fat.
Standing crunches: They’re great for beginners and may help tone your belly.
Benefits Of Bodyweight Workouts
Bodyweight exercises are good for the following reasons
- They’re convenient, so you can do them at any time and anywhere.
- They can increase your flexibility because many of the exercises cover a range of movements that can release stiffness in your muscles.
- Bodyweight exercises build strength and get your heart pumping
- They don’t make you spend money, just be present, that’s all
- It’ll improve your balance, and you can have better body coordination
- You can do them without leaving the house, so you can watch the kids
- They can be done while watching TV
- They can reduce sedentary habits
So, How Do You Get Started?
It’s not difficult to start doing them. If you want to start doing bodyweight exercises but don’t know how to start, do the following things:
1 . Set your goals first and ask yourself what you want to achieve it is weight loss, strength gain, or getting fitter.
2 . Don’t rush and start slow; start with modified exercises if you’re new to exercising. For example, in place of push-ups, so wall push-ups or knee push-ups to build your stability and upper body strength.
3 . Pick exercises of your choice, and let them be a mix of upper body, lower body, and core exercises.
4 . Decide how many reps and sets you want for each exercise, but adjust them to fit your fitness level.
5 . Create a routine because you need a system to follow. So, plan days you’re going to work out and days to rest, and do your best to show up on these days.
6 . Always warm up your muscles before starting and stretch after.
7 . Change the way you eat and start adding healthy foods to your diet.
8 . Drink water, plenty of it.
9 . Pay attention to what your body is telling you, don’t overdo things, and just rest when you need to. Fitness is not a race; it’s a journey, so take it step by step.
Bodyweight workouts are great for starting a fitness routine because they’re not expensive, and you can do them at any place. You just need to be consistent and maintain proper form, which will help you build strength and improve endurance.
