180 Nutrition: There are a huge number of bodyweight exercises that can be performed in the comfort of your own space if you’re working from home or can’t get to gym. To help you start, here are some of the best exercises that you can build into your daily routine that effectively work the major muscle groups and help with flexibility too. Before you start, it goes without saying that if you are new to exercise or have an underlying medical condition you should consult your physician or other health care professional before starting this or any other fitness program.
1. Push-ups
One of the most common and convenient exercise you can do is push-ups. It can be performed anywhere and work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core.
For it to be truly effective for your body, you should be concentrating on the quality of the push-ups that you are doing instead of the quantity, so let’s get the form right first.
To start with, position yourself in a plank position (see illustration). Make sure that your hands are directly placed under your shoulder and your feet are hip-width apart. Now that you are already in the perfect position, you can now lower your body as you maintain your elbow close to your body. Following this very simple procedure will allow you to add more quality to your push-ups.
2. Air Squats
Air Squats are very helpful in strengthening your glutes (bottom muscles) and hamstrings. Like all exercises, you should always use the proper form so that you get the optimal benefits without risking injury. This means stretching and warming up first. Even if you’re only doing squats, this is essential.
To be able to do air squats, you can start by positioning your feet apart. The distance from both feet should be shoulder-width. Make sure that you are able to move comfortably by turning your toes out. Stand uprightly and look up slightly. Now, slowly squat as low as you can and stabilise yourself with stretched-out arms (see illustration). The depth will depend on the flexibility of your body. You should not squat deeper than what feels comfortable for you and work to build up more repetitions when comfortable.
3. Crunches
This exercise is a great way to help in strengthening the abdominal muscles; specifically, the rectus abdominal muscles.
To effectively perform this exercise, you should lie down on your back and make sure that your knees are bent and your arms are placed across your chest. Your feet should be flat on the floor and should be hip-width apart.
Now, exhale as you lift your upper body. While doing this, your head and your knees should be relaxed. Finally, return to your starting position as you inhale. It’s important to not rush this exercise, instead concentrate on a slow considered movement.
4. Running Plank
The running plank is an exercise that focuses on your core. For you to be able to effectively do the exercise, start by positioning your body straight as a plank of wood holding yourself up from the floor on your forearms (see illustration). Now, as you stay in that position, flex your core. Hold for as long as you can. Remember, planks aren’t supposed to look like the Downward Dog yoga pose.
To really get your core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below your sternum) to bottom (directly below your belt). Just don’t dip your bottom too far toward the floor.
5. Lunge
When it comes to sculpting and strengthening muscle groups including the quadriceps, hamstrings and buttocks, lunges are perfect. If you’ve just started your workout routine, you should add this to your list of exercises to do.
Start doing lunges by getting in the right position. By keeping your upper body straight and your shoulders relaxed, maintain your chin up in a position where you are at a point of staring in front of you. For the next part, step forward with one leg and lower your hips as you bend both your knees in a 90-degree angle. Doing this exercise regularly will certainly help you maintain the strength of your core.
6. Bridges
There are different benefits that you will be able to enjoy if you are going to start adding glute bridges to your workout routine. Aside from improving your hip mobility, they can also help strengthen the lower back and help to alleviate lower back pain. With these benefits, this exercise is perfect for people who are regularly working in front of their computer.
To start with, you must lie with your back flat on the floor and your knees bent. With your feet flat on the floor, put your arms on your side and keep your palms down. Now that you are in the perfect position, you can now start lifting your hips off the ground. You should notice your knees, shoulders, and hips form a straight line as you do this. Squeeze your glutes but make sure that you are not over extending your back. Hold the position for few seconds and gently go back to the original position.
No matter how busy life gets, you should be able to maintain a healthy lifestyle. One way to be able to do this is to integrate regular exercise in your daily routine. Focus on the simplest exercises that you can do for few minutes and those that do not need any equipment. This way, it would be easier to maintain a routine. If circumstances dictate that you can’t get to the gym, you can still work on your fitness and strength using the exercises outlined above.
