We all know that exercise is really important for the body but not everyone has round the clock access to the gym. Also some people don’t like the sweaty environment of workout studios. So here are some bodyweight exercises that you can do in the comfort of your home. All you need is a slightly open space and you are good to go.
5 full body workout
Burpee is an amazing bodyweight exercise that burns fat as fast as it builds muscle. It works on your arms, back, chest, core, glutes and legs. This exercise converts your body into the best piece of workout equipment. Research has shown that high-intensity exercises like burpees burn up to 50% more fat than moderate exercising.
Step 1: Squat down and place your hands on the floor in front of you, just outside of your feet.
Step 2: Jump both feet back so that you’re now in plank position then drop to a push-up—your chest should touch the floor.
Step 3: Push up to return to plank position and jump the feet back in toward the hands.
Step 4: Explosively jump into the air, reaching your arms straight overhead and return back to the starting position.
Squats need to be done effectively for maximum effectiveness. It is a compound movement as it uses almost every muscle group in the body. This exercise increases the strength in your knees and hips as well.
Step 1: Stand with feet a little wider than shoulder-width apart. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
Step 2: Sit back and down like you’re sitting in an imaginary chair. Keep your heels glued to the floor and your thighs parallel to the floor as you get into this position.
Step 3: Keep your body tight, and push through your heels to bring yourself back to the starting position.
The front plank is a versatile exercise which will help you in strengthening your core. This ultimate isometric exercise engages the muscles in your abdominals, lower back, hips and arms.
Step 1: Lie on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
Step 2: Now engage your core by raising your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet.
Step 3: Draw your belly button upwards. You can either keep your hands parallel to each other or grasp them in a prayer position
The side plank improves spinal stability, as well as upper-body and core strength, with an emphasis on the obliques. The exercise also increases balance throughout the body and strengthens the shoulders, wrists and arms.
Step 1: Lie on one side of your body with your legs stacked and fully extended.
Step 2: Now use your lower elbow and forearm to prop your body up in a side plank position. Remember to squeeze your abs throughout.
Step 3: Hold on to that position and then repeat on the other side.
WIDE GRIP PUSH UPS
In wide grip push ups, you use your pectoral muscles in your chest to help lift your body. This exercise helps in building upper body strength.
Step 1: Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and core as if holding a plank.
Step 2: Bend elbows out to the sides to lower torso toward the floor, pausing when the chest is just below elbow height.
Step 3: Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time.