Body Weight Workout That You Can do Everywhere
Body weight squat
The squat is a fundamental body movement that strengthens and tones the lower body. This functional exercise can be performed virtually anywhere with no equipment and in a little space, and because it’s such a basic movement the benefits will carry over into everyday life.
It’s important for beginners to learn the bodyweight squat before progressing to weighted squats. This will teach you the correct technique with a safe load.
The benefits of the squat:
- Build muscle: squats hit your legs hard, requiring multiple muscles to work in unison and stimulates growth.
- Increased strength: squatting will strengthen your legs and the tendons in your knees like no other exercise.
- Improved hip mobility: the exercise builds and maintains mobility in the hip joint.
- Fat burning/general health: bodyweight squats allow you to perform many controlled reps in succession, elevating the heart rate and burning fat.
How can you perform it?
✅ Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position
✅ Begin the movement by flexing your knees, sitting back with your hips
✅ Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out
Burpees are a full body exercise but here only a few muscles work: deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and calf.
BENEFITS OF BURPEES
Burpees are a full body exercise which virtually works every muscle in the body. This means that you can burn more calories in a lot less time.
You can do burpees almost anywhere since you are only using your own body weight.
They boost strength and endurance will help with everyday activities or enhance you further with physical training.
How can you perform it?
✅ Stand with your feet hip width apart and your arms down by your side
✅ Lower into a squat position with your hands flat on the floor in front of you
✅ Kick your legs backwards into a press up position and lower your chest to the floor
✅ Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
✅ Jump up and raise both hands over your head
There are several weight exercises that we do to build up our muscles. The best thing about these exercises is that they can be performed almost everywhere. You don’t need a swanky gym to do push-ups. If you know how to do it, you can do it in your home, in a park or anywhere you want to. Most of the push-up exercises do not require any equipment. Even when you see people using equipment like dumbbell while performing the push-up, they do it at the advanced level.
BENEFITS OF T-PUSH UP
First of all, this exercise is a great stretch exercise. While you are doing T-Push-ups your biceps get stretched. Even your lower abdomen and back muscles get stretched while doing this exercise. Stretching is a very important part of the workout regime. It helps straighten up the muscles for better toning.
HOW CAN YOU PERFORM IT?
✅ T-Push-up starts with you taking the same position as the regular push-up. Your feet and your hands need to be on the ground and your body should be in a straight line. Your chin needs to be up with your eyes looking in the straight direction
✅ In this step you will bend your elbows to lower your chest so that it is close to the ground and then you will need to push your body back up by straightening the elbows
✅ This will be the toughest step to follow. You will need to lift your left hand in such a way that your entire body rotates. Take your left hand straight up with your torso vertical to the ground. The entire weight of the body will now get supported by the right hand
✅ You will keep rotating to the point where the side of your body is parallel to the ground. While doing this, make sure that your legs are also rotating. Lifting of the hand and rotation of the body will require immense power. While doing this, many muscles of your body will get engaged
✅ This is the step which will tell why this exercise is called T-Push-up. Your left hand will be stretched straight up in the air and your right hand will also be completely stretched supporting the body weight. The stretched hands and the torso will give your body the T-shape. This is the reason why it is called T-Push-up
✅ Now you will slowly bring your left hand down and touch the ground. You will resume your normal push-up position.
The same steps will be repeated again but this time you will lift your right hand and the body weight will be supported by your left hand. You can do this exercise as many times as you want depending upon your endurance level.
If you are a beginner, you will not be able to do more than 3 sets of 20 push-ups each. Do not overdo this exercise as you may lose balance and end up doing it incorrectly.