People often assume that you need equipment to have an effective workout, but that is not true. You can achieve excellent results without equipment, using only your body weight. Here are four exercises that do not require anything but your body.
1. Push-ups
A push-up is a full-body, compound exercise. It incorporates so many muscle groups, including:
Core
Deltoids
Biceps
Triceps
Lower Body
Few exercises involve so many muscles, which is why a push-up can cause your heart to work harder than usual, meaning push-ups are cardiovascular. While doing this incline exercise will help build muscle, it will also improve the muscles necessary for good posture.
One of the best things about push-ups is the exercise is adaptive. Beginners can start with wall push-ups, and more advanced people can progress to more complex iterations by including mountain climbers or other activities.
2. Lunges
Lunges work to improve balance and coordination through unilateral exercise. The workout focuses on several muscles, including:
Glutes
Calves
Hamstrings
Quadriceps
Core
Lower back
To perform a correct lunge, you will need to stand tall with your hands on your hips. You will take a step forward and move your body with a downward motion until your forward leg achieves a 90-degree angle and your rear leg is parallel to the floor. Then, you will return to the starting position — complete 10 or more reps before switching to the opposite leg.
You can perform lunges in a variety of ways to improve mobility and flexibility. The more you perform lunges, the better your balance should become.
3. Squats
Squats are considered a functional exercise because they incorporate movements that are useful to daily life. Performing squats will allow you to improve your balance and burn more fat than other exercises. Squats will use several muscles groups, including:
Core
Back
Glutes
Legs
Most trainers explain that squats are vital to workouts without equipment. The reason for the consensus is the ability of the exercise to promote circulation and burn the most calories. If you are not comfortable with a squat, consider starting with single-leg lunges.
To perform a squat, you will need to stand with your feet a little more than shoulder-width apart. Keep your back straight and head forward as you bend your knees. You want to get as close to 90-degrees as possible before lifting yourself back up. As you drop down, remember to extend your arms in front of you.
4. Planks
Performing planks is beneficial to the entire body. Despite its simple look, a plank is one of the most challenging exercises, and it primarily focuses on the core and the back.
The purpose of the plank exercise is to improve stability and balance. It is not a complicated exercise to understand. You want to start by getting into the correct position, similar to a traditional push-up pose.
However, you want your elbows to be directly under your shoulders and touching the floor with your forearms facing forward. Your spine and torso should be straight; your head should be facing the floor.
Do not allow your back to sag, and do not push it towards the ceiling; it should remain in a neutral position. You will hold the plank position for a minimum of 10 seconds, but you can work on holding it for more extended periods with practice.
A workout does not need to use expensive equipment. You can get an effective workout by using the above four bodyweight exercises, or you can find a routine that works best for you.
What is your favorite bodyweight exercise? Leave a comment.