Introduction:
Bodyweight exercises are a great way to achieve full-body strength as they can be performed anywhere and anytime without needing any equipment. These exercises use your body weight as resistance and include movements that target multiple muscle groups at once. In this article, we will go through a range of bodyweight exercises that will help you build full-body strength and an ultimate workout guide you can follow.
Upper Body Exercises:
Push-Ups: Push-ups are a classic bodyweight exercise that targets your chest, shoulders, triceps, and core muscles. Start in a plank position with your hands place shoulder-width apart, lower your body until your chest almost touches the ground and then push your body back up. Repeat for several reps.
Plank: The plank has various modifications, but the basic plank is a great exercise for strengthening your core muscles, shoulders, and chest. Start in the push-up position but rest on your forearms instead of your hands. Keep your back straight and hold the position for as long as you can.
Dips: Dips work on your triceps, chest, and shoulders. Position yourself on parallel bars (or two sturdy flat surfaces) and lower your body between your arms. Push back up straightening your arms out for one rep. Repeat for several reps.
Pull-Ups: Pull-ups work on your back, biceps, and shoulders. Grasp a bar with an overhand grip that's shoulder-width apart. Hang from the bar and then pull your body up until your chin is above the bar. Lower your body back down to the starting position for one rep. Repeat for several reps.
Lower Body Exercises:
Squats: Squats target your quadriceps, hamstrings, glutes, and calves. Stand with your feet shoulder-width apart, squat down in a sitting position with your knees behind your toes and then stand back up for one rep. Repeat for several reps.
Lunges: Lunges work on your glutes, quads, and hamstrings. Start standing with your feet shoulder-width apart and then step forward with one foot and lower your body until your back knee is almost touching the ground. Rise back up and then repeat with the other foot.
Glute Bridges: Glute bridges work on your glutes, core, and hip muscles. Lie on your back with your knees bent, feet flat on the ground and lift your hips until your body forms a straight line from your knees to your shoulders. Return back to the starting position and repeat for several reps.
Plyometrics:
Plyometric exercises are explosive movements that target both upper and lower body strength, power, and agility. These exercises can include jumping, bounding, and hopping movements. Here are three basic plyometric exercises to add to your routine:
Squat Jumps: Start in a squat position and then explosively jump as high as you can straight up. Land back down softly and then repeat for several reps.
Jumping Lunges: Start in a lunge position and then explosively jump and switch your legs so that you land in a lunge position with the other foot forward, repeat for several reps.
Burpees: The burpee is a full-body plyometric exercise that targets multiple muscle groups. Start in a squat position and then jump back into a push-up position, perform one push-up and then jump back into the squat position, and then explosively jump as high as you can. Land softly and repeat for several reps.
Cool-Down and Stretches:
To prevent injury, it is important to include cool-down exercises and stretches to your workout routine. These exercises will help you decrease your heart rate and help your muscles relax.
Cool-Down Exercises:
Walk around slowly and relax your body for a few minutes.
Take deep breaths and stretch out your arms and legs.
Stretches:
Hamstring Stretch — Sitting on the ground with your legs straight in front of you, reach forward and touch your toes.
Quad Stretch — Balance on one leg while holding your other foot behind you and pull it to your rear to stretch out your quadriceps.
Chest Stretch — Hug a wall with one arm and turn your body in the opposite direction to stretch out your chest and shoulder muscles.
Conclusion:
Bodyweight exercises are an excellent way to achieve full-body strength for people who prefer to exercise at home or outside without the use of equipment. Incorporate these exercises into your workout routine and witness visible improvements in your strength and endurance. Remember to include cool-down exercises and stretches to your routine to prevent any injuries and make sure you maintain proper form throughout your workouts. By committing to these exercises, you will tone your muscles, increase your overall strength, and feel great!
