|
Going on holidays and worried about missing your exercise routine? Are gyms too expensive for you? Not enough space for your own workout bench at home? Fear not! If you're travelling, broke or living in a cramped studio apartment, we can all still do strength training by simply using our own bodyweight for resistance. Using our own bodyweight will not only increase our muscle density, it’s also a superb all over conditioner which fully utilises all body areas - arms, shoulders, chest, legs, abs and ass. Therefore, we will start with the simple exercises and move on to the more complex ones.
Whilst it’s important to do stretches before any exercise, it’s all the more important to do so when doingbodyweight exercises. This is because the mechanics of bodyweight exercises usually involve using a targeted muscle group to carry the body‘s weight in any given position. Therefore, doing one handed handstands might exercise your arm and shoulder, however both the legs and back should be fully stretched and warmed up prior to exercise so as to be able fully rotate within their given range of motion.
Simple bodyweight exercises would include the following:
Push Up: A very basic bodyweight exercise which everyone is familiar with. Exercises chest, back and arms. For added resistance, wear a backpack or use resistance bands when doing the push ups.
 Pull ups: Bicep exercise. Turn you palms in facing yourself and pull yourself up. Repeat action.
Pull ups - reverse hands. For triceps, lats & traps. Put your palms facing away from you and pull yourself up.
Hand stand - Begin doing handstands by positioning yourself against a wall for support. Your two palms should be planted firmly on the ground with your back and legs held military straight.
Jump - Get a low table, a chair or a foot stool. Jump up and down onto this repeatedly. Strengthens leg muscles. Wear a backpack if it gets too easy.
Sit ups - Again a classic exercise we are all familiar with. For added resistance, place some books or weight on your chest.
Tucks - Lie on the floor flat out. Slightly raise your shoulders and head. Then, curl your legs, bringing your knees up towards your chest. Thereafter, stretch your legs straight out again, without touching the floor and repeat the exercise. Make sure to keep your head and shoulders slightly raised. Exercises abs and legs.
Squat - For added resistance, place a bag of books or weight on your back. Stand still, legs slightly apart. Lower yourself down, bending your knees but keeping your back straight before standing upright again.
Once you have completed the beginner’s exercises, move onto these to increase the difficulty level.
Leg Raise - Sit on the edge of a table, chair or bed. Stretch your legs straight out in front of you. Raise your legs as far as you can go, keeping them straight at all times.
One legged squat - Balance on one leg and lower yourself down and up. It helps to stretch your arms straight out in front of you. Once you are used to one legged squats, wear a weighted backpack for added effect.
One handed push up - Once you have gained strength, try doing pushups with one hand. Place your hand on the ground roughly about where your breast bone is to maintain balance.
Side push up - Turn on your side and push yourself up with one hand.
Sit pushup - Sit on the floor with your legs extended straight. Place your palms on the floor either side of you. Push yourself off the ground, keeping your legs extended straight. Hold for one second (or longer) and lower yourself down. The trick here is to raise your whole body off the floor, keeping your legs held straight. Exercises your arms, legs and abs.
 Dips - Grab two chairs and place them either side of you. Place your hands flat on either the backs or the seats and lift your legs off the floor so you are suspended between the chairs. Now lower yourself up and down in between. Good for chest, shoulders and arms.
Handstand pushup - When doing a handstand, lower yourself vertically down until the top of your head touches the floor. Then raise yourself back up.
Handstand half curl - Whilst doing a handstand, make yourself into an ‘L’ shape by lowering your legs to 90 degrees and hold. Then raise your legs back into the straight vertical position. |
