Best Exercises Using Your Own Body Weight
Monotonous days at the gym lifting weights can be left without worries, as we present here a few effective exercises that utilize only your own body weight. These are 5 exercises that will help you move up to more than half of your entire body muscles at the same time.
Keep in mind that when multiple muscles in your body are working at the same time, you can succeed in significantly increasing the effectiveness of your workout. In this way, you will also achieve the set goals in a much shorter time.
In addition to strengthening the muscles in the body, these exercises utilizing your own body weight make both the heart and lungs work more efficiently. Thus, straining different muscle groups at the same time not only increases the effectiveness of the training, but also saves time and money spent in the gym.
Unlike many fitness exercises, these exercises also help prevent muscle imbalance and reduce the risk of injury. Read below for the best exercises whose power is based solely on your own body weight resistance!
The best exercises that utilize your own body weight
1. Weightlifting
Weightlifting is one of the best exercises in which muscle training is achieved with your own body weight. The most important muscle groups for doing orthodox weightlifting are the upper chest, the extensor muscle, and the three-headed shoulder muscle .
- Weightlifting helps to strengthen exactly the muscles we need, especially in our daily lives, as the movement mimics the push movement familiar to the body.
- To perform the push-up, you must first position yourself in a plank-like position with your palms attached to the floor. The legs should be kept apart in line with the pelvis and the arms straightened at shoulder height.
- Make sure your lower back does not lean towards the floor when you go out and bend your elbows to the side. At the same time, adapt the movement of the shoulders together at the pace of the push-up, first down and then backwards.
2. Air bike
To do this full body exercise, you need to lie long on your back on the floor or mat, knees bent towards your chest. The hands must go behind the head.
- Raise your right elbow toward your left knee while your right leg straightens straight forward.
- Change your foot the same way you would pedal a bicycle.
- Repeat the exercise 10 times on each side.
The impeller is an exercise that may initially seem like a bit of a complex movement, especially for beginners, because in this exercise, the movement is directly on the abdominal muscles. For this reason, it is advisable to gradually increase the repetitions of the impeller and the intensity of the movement.
3. Jaw pull
Jaw pulling is another of the exercises that train the muscles of the whole body, which should definitely be one of the basic movements of your training routine. The chin-pull begins with you hanging on the chin-up bar with your arms outstretched and your palms facing away from you.
- The goal is to get the chin over the bar while minimizing movement of the upper body and legs.
- Once the chin is controlled over the bar, gently lower back until your arms are almost fully extended as in the initial position.
As you can probably already imagine , doing this movement activates the muscles of your entire body!
4. Squat against the wall
A mere wall is enough to make this movement. Squatting against the wall is the perfect exercise to help strengthen your particular leg muscles.
- Slowly slide your back down against the wall until your thighs are in line with the floor as shown above.
- During positioning, make sure your knees are in line with your ankles and your back stays as straight as possible.
- Hold the position for 60 seconds and repeat the exercise.
- If you want to make the exercise more challenging, you can raise your arms straight forward and keep them in the air during the movement.
5. Stretch dip on the bench
This exercise will help you strengthen your stretcher muscles and shoulders in particular. To do an stretcher dip, you must rest your back against a bench or other stable surface. The bench or other platform should be wide enough for you to place your hands on the platform at shoulder height.
- Then place your hands behind your back with your palms against the bench and squat your knees at the same angle as the bench.
- Pull your shoulders back and lower your body towards the floor until your elbows are at a 90 degree angle.
- Lift your body back up by pushing your hands on the bench and repeat the exercise.
These exercises are living proof that a proper workout can also be achieved by using your own body weight alone as a resistance. Because there are numerous variations of each exercise, we are confident that with variation you will be able to maintain motivation for a long time.
You will definitely notice changes in your body even after a short workout!
