Getting fit doesn’t always have to be chaotic and complicated. Looking at the condition these days, most gyms all over the world are closed, bringing doom to fitness buffs. But they have somehow learned to stay fit and do the necessary workout at home itself. The sale of yoga mats, dumbbells, kettle-bells, and resistance bands has significantly risen since the lockdown started. But one doesn’t always need equipment to sweat out the calories gained. That’s where Body-weight Training makes its grand entry!
In a world where the latest gadgets and gizmos are all the rage, bodyweight training is a method that involves minimal equipment and is a go-to among fitness fanatics. Let’s take a closer look at it:
Bodyweight training is exactly what it sounds like; it means exercising using the weight of your body. It is one of the oldest forms of exercise. It existed even before exercising equipment came into popularity.
Bodyweight training has an uncountable number of benefits:
- It is an extremely efficient workout. It works across all levels of fitness. It gives fitness buffs “the best of both worlds”, as it provides a person with a few extremely challenging as well as pretty easy routines too. It can also be adapted according to the person working out.
- It is exceptionally versatile. It includes various elements, comprising both, cardio as well as strength training, which keeps the workout feeling fresh. This also enables you to change routines and ensure ongoing progress.
- Working out is not only about losing weight or enhancing your performance. Its major focus is on building core strength to help you in your day-to-day functions as well as alleviating lower back pain and improving your posture. Bodyweight exercises engage all your muscles and strengthen the trunk of your body thus preventing injuries.
- You don’t need huge spaces or gym equipment to carry on with bodyweight training. It can be done at any place and at any time.
- Just a few minutes of bodyweight training enables your body’s metabolism to boost up its rate, thus enabling it to burn fat faster.
- It helps in increasing the flexibility of your body. Doing a bodyweight routine ensures the free movement of your joints.
- Increasing resistance helps in increasing balance. And through this way, your body will be able to achieve a better balance
- For bodybuilding buffs, you would be pleased to know that such exercises will also aid you in building real, tangible muscles! You can modify your workout routine to, however, you like, and however, you want to build your body.
- Here is a list of training exercises that would improve your overall body posture, help in strengthening your bones and muscles, and keep you functionally fit, all while in the comfort of your own home and using the strength of your own body:
1. Body-weight squats:
It works on your legs and your glutes which is the most powerful muscle group in the body.
2. Push-ups:
They work the muscles in your shoulders and chest.
3. Mountain Climbers:
It builds your core strength and is good for your back, arms, and legs.
4. Plank:
Plank tones your abs and builds strength in your upper body. It also strengthens the abdominal and lowers back muscles.
5. Single-leg hip raise:
This is reformed from yoga and targets the muscles in your glutes and abs.
6. Burpees with push-up:
This will get your heart pumping fast but remember don’t give up on posture for speed and try to keep your body in control as you move.
7. Single-leg toe touches:
This is a great way to tone your lower body and targets your hamstrings.
8. Leg raises:
This is a great exercise for your lower back pain and for building your core strength.
Don’t forget to do your warm-up and cool-down stretches before and after you’re done with the workout. Those areas are necessary as the whole routine for your body to get ready before a workout and to relax and calm itself after it’s completed.
