10 Bodyweight Exercises You Can Do At Home

Mens Health |


There is no need for the gym and heavy equipment when you have time and enough space in your living room. Bodyweight exercises help to improve strength, flexibility without gym equipment and machines. These exercises are effective and simple to perform. You can cover almost every body part in your home-based exercises. All these include abs to chest, shoulders, and legs.

For some individuals going to the gym is not always be comfortable. Their laziness restricts them from going to the gym and performs their exercises. However, there are many exercises that you can perform at home without any difficulty. You can perform them anywhere as many times as you want. You can perform them as per your convince.

You can use the power of gravity and the weight of your body to burn fat and build muscles. Bodyweight exercises performed at home are the most useful and effective ways to work for your body.

The following are exercises you can perform at home without any machines and equipment.

Squats

The standing position must be wide enough according to your shoulders-width.

Your weight must be in your feet.

Hinge your hips to sit your butt back and then bend your knees till your thighs are parallel to the ground.

Drive to stand up straight through your heels. Squeeze your ass and hold your core tight as you stand.


Reverse Lunges

Start standing apart in the shoulder-width with your feet.

Take a backward step with your left foot, landing on the ball of your foot and bending your knees to create 90-degree angles.

Coming back to standing position by pushing through your right heel.

Perform the same steps for another side

Lateral Leg Raises

Extend your legs while laying on your side.

Lift your leg to 45 degrees and slowly lower it down.

Perform 5 raises with a flexed heel, 5 with a pointed toe, and 5 with a pointed toe.

Perform for the other side as well.

Burpee

It is one of the best and effective full-body exercises. It begins in a low squat position with your hands on the floor. Then kick your feet back to a position of a push-up.

After completing one pushup, quickly return your feet to the squat position. Jump as high as feasible before squatting and moving back into the push-up portion of the exercise.

Single-leg abdominal press

Lie on the floor with your knees bent and your feet down. Strain the abdomen and lift the right leg at an angle of 90 degrees with the knee bent.

Use the core to create pressure between the hand and the knee to move the right hand over the raised knee. Hold down for five seconds, then push back down. Repeat with the knee and the left hand.

Triceps dip

With slightly bent knees, sit on the floor near bench or step. Put your hands firmly on the edge of the elevated surface and hold it tight and straighten your arms.

Bend your arms to a 90-degree angle and the straight them again while your feet push into the floor.

Reach the right arm out while lifting the left leg for some extra stretch and strength.


Russian twist

Lifted a few inches off the floor, sitting on the floor with knees bent and feet together. With your back to the floor at an angle of 45 degrees, move your arms in a twisting motion from side to side.

Perform it as slow as possible. Because the slower you twist, the deeper the burn.

Crunch

Lie on the floor with your knees bent and your feet down. Lower your chin slightly with hands behind your head.

Peel shoulders and head off the floor while engaging your core. Continue curling until the upper back on the mat is off. Hold back to the floor briefly, then slowly lower the torso.

Plank-to-Pushup

This home-based workout is for the overall stability of the core by combining two effective moves in one. It starts in a forearm plank position.

Move your triceps, put your right hand on the ground, and then your left hand, slowly up to the move-up position. Put your right forearm down and then your left forearm back to the forearm.

Straight Leg Lowering

The extension of the hamstring frequently tests the chest and abdominal muscles.

Lie flat on your back with arms on your hands and legs straight above your knees.

Hold one leg straight, gradually lower the other to just above the ground. Return to the starting point and repeat. The key is to keep your feet flat on the floor and your back to your shins.