Six Body Weight Exercises You Must Do

Six Bodyweight Exercises You Must Do

One question often asked from fitness trainers and consultants is that can people build muscle at home with absolutely no equipment.

But first let’s address the elephant in the room, you cannot gain serious masses of muscles and look like fitness models at home. Don’t worry, you can shed a lot of fat at home and can get toned muscles if you can master these six body weight exercises. 

You don’t need equipment’s for results, just the burning desire to transform yourself. 

    

    1.  Push Ups

It is the bread and butter of top bodybuilders to ripped fitness models. A basic push up can pump up your chest and triceps and can set your lungs on fire. A push up has a thousand kinds of variations and thus you cannot get enough of them.  

Just get on the floor, with you facing the floor and the only point of contact on the floor is the palm of your hand and your toes. Open your arms at shoulder width and push down and up.

If performed correctly, it can work miracles for you.

    2.  Squats

It is a compound exercise that can be performed with weights or body weight. It involves nearly all the muscles in your legs.

Just place your knees at shoulder width, feet straight and bring your hips down slowly until you touch the floor. Go up and repeat.

Confirm that your knees are completely healthy before you perform the exercise.

        3.  Crunches

Who doesn’t wants a flat belly and rock hard abs. This exercise can certainly help you in achieving them. Just get on your back, fold your knees in mid-air and hold your hands at the back of your head. Try getting up. Only move till your spine allows you to. The stress should come at your upper abs. don’t perform the exercise if you have severe back pain. If you have problems at holding your knees in mid-air you can keep them at the floor, folded.

4. Chin Ups

You can perform this exercise at any place just where you can hang. A rod or a pull up bar would work. Just place both your arms at shoulder width, palm facing towards you. Hang in air and try to pull yourself up, come down slowly without touching your feet to the ground and repeat the action. This is a very good exercise for your back and biceps.

5. Burpees

Who doesn’t loves a workout that leaves you sweating in minutes? This is a cardiovascular exercise you can perform in very limited space without an equipment. Just get up in a push up position, jump into a standing posture and jump up. Come back in the push up position and repeat. This is a very good exercise to burn the stubborn fat.

   6. Pull Up

This exercise also need you to hang on the pull up bar or the rod which is easily available in the gardens near you. The procedure is same as the basic chin up, the only difference is that your palms would be facing the opposite of your face. This stimulates your back muscles. If you get comfortable with the exercise, you can change the width of grips and can perform the exercise with wide or close grips.

So, this brings us to the end of the article. If you liked it, if you didn’t liked it, please comment below. For more articles on motivation, nutrition, supplementation and workouts.

Thank You