It’s no surprise that bodyweight training has enjoyed the huge success it has over recent years. This workout method ensures you target every key muscle group without the need for any equipment or weights, using just your body to provide resistance.
Bodyweight training can be achieved by all fitness levels, with the ability to modify every exercise to a more challenging level to suit even the fittest among us.
Bodyweight training has the handy ability to use simple exercises to achieve great results, but these exercises can also be adapted to create fun and interesting ways to engage your muscles. Here are just a few bodyweight training exercises that provide something a little different to your standard workout.
This one is mainly about your midsection, and it’s a whole lot of fun to perform. According to Men’s Health, the bear crawl helps to stabilize your spine while giving you an intense workout so it’s great for posture too. Try to imagine a plank but in motion, if that helps give you an idea.
Just as you would get into the push-up position, bend down and place your hands on the ground. Keep your back as flat as you can, and move your arms and legs to propel yourself forward. For an added challenge, try to go 20 yards before dropping into 10 push ups and then return to your starting position.
This one requires a visit to the local playground to use their monkey bars or to your local fitness center with parallel bars. Hang from the bars at one end and use your arms to walk your way across to the other side without touching the floor.
An exercise that was probably a lot simpler to perform as a kid, this is a fun way to get your arm muscles working and use your own body’s weight to perform. If you’re having problems getting across, consistency and practice will strengthen your arms to be able to achieve this move.
Although you may feel a little funny doing the crab walk, you’ll probably also notice just how much of a workout it is. Start by sitting on the ground and then making a bridge with your body, imagining your arms and legs as the base. Keep your back firm and flat, and walk to the side using your arms and legs going as fast as you comfortably can.
While you might feel it in your arms most, the crab walk also works out shoulders, back, abdominals, and quadriceps. This is a great workout to target more than one group of muscles at a time, and quite a fun one to master.
If you do enough of them, lunges can become boring fairly quickly, particularly if you feel they’re no longer a challenge for you. With a side stretch lunge, you’re making a slight addition to the move but one that will work in your lower back and oblique muscles too.
As you perform a standard lunge with your left leg, raise your hands up over your head and grab your right wrist with your left hand. Keep your lower half aligned but pull your body over to the left to stretch. This movement will require greater balance and concentration, so it’s ideal for building your core muscles too.
According to GQ Magazine, performing a bodyweight workout is the quickest and easiest way to build muscle of any other method. Considering these claims and the fact that you can do them anywhere, anytime, there’s no reason not to give these workouts a try.
When you become a little bored of the standard bodyweight exercises, these variations are a great way to get motivated again. By mixing up your routine, you’re ensuring that you don’t become uninterested in the workout and you’ll be more likely to stick to it.
If you’re new to the concept of bodyweight training, it won’t be long before you become a supporter. This simple, effective, and cheap method of working out offers loads of versatility and the chance to adapt exercises to make them more challenging or fun.
ExerciseRig.com serves as my way to keep people informed and motivated with their home fitness while providing plenty of guidance and advice when buying new products to help them reach their goals. My own story is a bit unconventional from what you may be used to. Although I was never severely out of shape, a severe knee injury actually resulted in me emerging more in form than ever, mostly thanks to equipment such as exercise bikes that I used during my long rehab journey. I’ve remained in shape ever since, and I now focus my efforts on sharing what I’ve learned from all my research and hands-on experience with a variety of home exercise equipment and workouts, passing it along to my readers. If you’re in need of unbiased, genuine, and real fitness equipment advice, this is where you need to be.