Best bodyweight exercises Lockdown special|No equipment needed

Bodyweight exercises are best suited to reduce weight or to get started with your fitness journey.

Do you want to know which bodyweight exercise is the best suit for you? Want to target each one of them? Do you know about bodyweight exercise?

bodyweight exercises
Bodyweight exercises

Honestly, when I started the bodyweight training it was tough for me to get going. But, I moved by seeing my gains and spoke to people who motivated me. Then I tried to motivate myself in all possible ways. And here I am today to tell you about it, and perhaps motivate you. 

There are different exercises for different muscles. And, there are a lot of workout programs available for all of these. 

This bodyweight workout routine covers all these major muscle groups. 

So let us get into some of the best bodyweight exercises! 

The best part about it is that you can do these bodyweight fitness exercises at home. Your body’s weight is your equipment.  

Bodyweight exercises for ABS 

Beginner

LOW PLANK (It is one of the full-body exercises)

bodyweight exercises
  • Get into the plank position. 
  • Elbows are right under the shoulder.
  • Keep the shoulders, hips, and feet in line.
  • Engage the core, glutes, and legs. (If you don’t feel the stress, you are probably doing it wrong.)

Intermediate

BEETLE

  • Keep your lower back straight to the ground and engage the core. 
  • Keep neck engaged. (This doesn’t mean you have to touch it to your chest all the time.)
  • Reach your right foot with the left hand by folding the leg towards the core. The arm should be straight while doing this. (It will be tricky and hard but, trust me, it will give you results.)
  • The free arm should be above your head with palm open and facing the roof. 

Advanced 

V-UPS (Another full-body workout.)

v-ups
  • Lie down on a flat surface or mat.
  • Start with your legs straight, then come up.
  • Bring your legs up into the air, touch your toes with both hands.
  • Get back flat on the surface and repeat. (Control your motion of the body as you go down.) 

A detailed abs workout routine

Bodyweight workout for LEGS 

SQUATS

bodyweight exercises
  • Stand upright with your hands close to your body.
  • Bend knees like you bend while sitting on a chair.
  • Meanwhile, raise hands forward, parallel to the ground.
  • Make sure your knees do not go beyond your feet level.

LUNGES

  • Stand with feet apart and hands loose. 
  • Put one foot backward and bend, such that the calf of the leg going back becomes parallel to the ground.
  • And, the thigh of the leg which is at its place gets parallel to the ground. (Aim to create a 90-degree angle at knees with both legs.
  • Now lift yourself and switch the legs to get into the same calf-thigh parallel to the ground position each time. (You can also do this with a little jump.)

Bodyweight exercises for CHEST

Normal pushups

  • Get into a push-up position/ high plank position.
  • Hands should be shoulder level apart.
  • The core and hips should be engaged. 
  • Keep your elbows at the side of your waist.
  • Go down and push yourself back up with arms to the initial position. 

INCLINE PUSHUPS 

  • The position would be the same as the regular pushups.
  •  But, this time, your hands should be elevated from the ground- on a chair or a box. 
  • Keep the core tight, back straight, and hips should not be bending.  

DECLINE PUSHUP

  • The position would be the same as the regular pushups.
  • Now, your feet should be elevated- on a chair or a box.
  • Keep the core tight, back straight, and hips should not be bending. 

SEPARATE CHEST WORKOUT DETAILED AND 100% TESTED

Bodyweight workout for SHOULDER AND ARMS

TRICEPS DIPS

  • Sit on the edge of the chair/bench.
  • Grab the edge with your hands, placed next to your butt, on either side. 
  • Get off the chair/bench by lifting yourself with the support of your hands. 
  • Now, dip as low as possible, but do not touch the ground or mat.
  • The shoulders should be down. (Not touching the ears).

PIKE PUSHUPS

  • Make an inverted “V” with your arms and legs by bending at the waistline. 
  • Aim to keep legs straight. (Slight bend is okay.)
  • Elbows would be directly under shoulders.
  • Bend your elbows and lower your upper body until the top of your head is close to the floor. 
  • Push back up and repeat. 

Bodyweight workout for BACK

BRIDGE

  • Lie on your back with the hands at sides, knees bent. 
  • Put your feet flat on the floor in line with the knees.
  • Raise your hips to align your torso, shoulder, and thighs. 
  • Tighten your abdominal and buttock muscles while doing so.
  • Squeeze your glutes at the top and will help in glutes flexibility too.
  • Hold for 20 to 30 seconds and then return to the starting position.

SUPERMAN PULL

  • Lay down on your stomach, with your arms up, on both sides of your head. 
  • Raise your chest and arms off the floor with the help of your lower back and shoulders. (initial position)
  • Squeeze shoulder blades when your arms are up. 
  • Now, bring your elbows in, towards your chest like you’re doing a pullup. (The core should be engaged.)
  • Stay at that position for a few seconds. Then get back to the initial position and repeat. (Expand your hands out before resting on the initial position.)

LIMB RAISES

  • Lay down on your stomach with your arms extended above your head. 
  • Now, lift your arms and legs off the floor. 
  • Hold for a second at this position before lowering back down to the floor. (slowly)

CONCLUSION

Bodyweight exercises are beneficial when you know the correct form. 

When you are ready to put it hard work, you are letting yourself on the way to success. 

Keep doing your best with correct postures, and you will achieve the desired results. 

NOTE: If you find these exercises easy, give it a another round.

ALL THE BEST!

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