Fitness Focus! Health & Fitness

Fitness Focus! The Ten Best Bodyweight Exercises You’re Not Doing! (But Should Be)

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Every one of us, when coming to the gym, all want to have a nice body and a good health.

However, not everyone has enough persistence to maintain a regular gym routine. There are many causes leading to your discourage and neglection, such as not having a clear result after a long time of doing exercises, being afraid to go to the gym at the first time, just enjoying the moment with going to the gym, repeating boring everyday exercises, and so on.


For these reasons, exercising for a long time without clear results is the main reason for quitting.

This may be due to improper exercises or exercises that do not fit your goals. There are some exercises that most professional coaches are aiming for as they have very high training effectiveness. However, most gym players do not know about these exercises or do not practice them because they haven’t seen the magic effect of them.

If you skip these exercises, let’s see what they are and try them out.

1. The Handstand : Do you know how many weights you can hold in an overhead barbell press? Is your body weight or more? Let’s try with the handstand to determine it. When you handstand, you will train your strength and endurance in your arms, shoulders, back, and chest. At the same time, this exercise also helps you improve your flexibility.

When you do the exercise, your arms and back face the wall, and your arms support the full weight of your body.

Your hands and back are a few centimeters away from the wall. You need to keep your neck and head straight, and your eyes looking forward and breathe evenly and deeply. Keep the wrist to your hips in a straight line. When performing handstand, you doing you need to balance your body and keep your body stand still. You can increase of handstand over time. Maybe you will have difficulty in the first attempt or need help from someone else.

Please spend time and practice this movement. Everything will be easier in the next training session.

2. The Back Bridge: This is the next exercise after the handstand exercise. This exercise requires a higher degree of difficulty than a handstand because you will have to bend your body to a bridge and balance your body for a certain time. This will put pressure on your spine, arms, and legs.

With newcomers to the back bridge, slowly get used to it because not everyone can easily accomplish this task in the first place. Let’s start from the neck, and gradually expand your arms. If you do not want to put too much pressure on your spine, you can raise your foot on the wall instead of step on the floor.

3. Hand Clap Squat: This exercise is very simple and easy to perform. First, you stand two feet wide by the shoulders, slowly sit down and squat. At the bottom of the movement, the two arms around the thigh and clap. Next, slowly stand up and put your hands overhead then clap your hands at the top of squat. Perform alternating between the left and the right side. You should repeat the exercise 20 times a day to get the best effect.

This exercise is simple to follow but requires coordinating many parts of the body and a lot of movement, so they have a very good calorie burning effect. Your muscles will also be firmer thanks to the more activities.

4. Shrimp Squat: Many gym players only pay attention to the upper body exercises, but they forget that their legs are also essential to training. You can only be strong when you have healthy legs. Exercising the lower part of the body also helps you to have a balanced body. Shrimp squat is an exercise that helps keep your legs strong and healthy. Shrimp squat is one-legged squat where the non-squatting leg is held behind the body.

This is a fairly advanced exercise. Make sure you’re comfortable with regular squats and lunges first.

To perform a shrimp squat, grab one ankle behind your back then start bending from the hip knee and ankle of the opposite leg aiming to touch your rear knee down right behind your lead foot. It is recommended practicing with something soft beneath you in case you lose your balance. To regress this exercise, you can try reaching both arms in front for more favorable leverage.

Conversely, if you want to make shrimp squat more challenge, you can try holding both hands behind your back.

5. Single-leg Bridge: This exercise helps you tighten the quadriceps femoris and gluteus maximus muscles together with strengthening your abdominal muscles. This is a very effective exercise for tightening the waist and thighs and calves. It also gives your legs more strength and power.

In the supine position, keep your arms straight at your sides. You fold one leg holding the other straight. Next, simultaneously lift the pelvis and the straight leg. Then return to the starting position.

If you want more challenging, perform the movement without allowing the buttocks to touch the ground.

When doing this exercise, you exhale when lifting the leg and inhale when returning to starting position. One thing you need to avoid is bending the leg during contraction. If you catch this mistake, the exercise will not bring entire result.

6. Walk-Out Push-Ups: This is an exercise that everyone knows but not everyone can do as it is a professional demonstration and requires more strength and skills. The exercise not only works out your chest shoulders and triceps but also get your core. Sometimes you will also get your cover it up a little bit too.

At the starting position, keep your legs straight into really flexible. Next, reach down to the drop. You’re gonna stretch your hands and walk our hands out. Then you push up, walk your toes in and finally back up. You should try to get 20 repetitions for the exercise. If you find it difficult at first time, you can take a break for some seconds between each time of performing.

7. Short Leg Pull Front: This exercise is a variation from an exercise pilates one. Changes from traditional exercises are created to strengthen the chest, arms and legs, and stabilize the core. The exercise is more challenging for the performer because it adds jumping to the execution.

To get started, keep your arms right under your shoulders and your knees right under your hips. Then, use your arms to raise your knees 2-4 inches high off the floor. Followed by strong breathing out together with jump your legs into the air and keep the spine straight.

Finally, inhale lightly and land your knees. You should repeat this action 10 times a day.

8. Lunges: Lunges not only help you improve your body balance but also increase the flexibility of your body. When you do this exercise, you have to combine many parts of the body so it will be very useful for strengthening the muscles in the legs. You may be embarrassed at the beginning of the practice but once you are familiar with the lunges, you will see the amazing benefits it brings.

At the first step, make sure your feet are set either directly underneath your hips. Your toes can be turned out no more than the 45-degree angle. And keep your knees tracked in with your toes and right in line. Next, step forward and out on your dominant leg and then drop your body straight down. Make sure that your knee is not going past your toe and your knee stay right over the ankle. Keep your eyes look forward. And finally, come back up.

9. Windshield Wiper: The windshield wiper is one of the most advanced abdominal exercises. So as a beginner, you cannot learn it straight away. Firstly, you need to build up a certain amount of strength. Because of its high requirements, the effectiveness it brings will be amazing.

What you’re going to do is to lie flat on your back and have your arms straight out at the sides for a little bit of leverage. Then you keep your knees bent and then rotate your hips to either side. You need to notice not to let your legs touch the floor. Next, you swing your hips and legs to the opposite side. If you want more challenges, you can straighten your legs and again remember not to let your legs touch the floor.

10. Bear Crawls: Bear crawl is a full body exercise that will benefit many parts of your body, especially the arms, legs, and shoulders. Not only that, this exercise is also helpful for your nervous system as it requires the operation of the two hemispheres of the brain when you practice.

This exercise consists of 2 processes.

In process 1, you will start in a 4 point position. Your hands are right under your shoulders, and your knees are right under your hips. Next, you lift your knees up off the floor. And then alternate your hands and knees as you move forward and bring your right hand and your left knee forward at the same time. You can take a mini break to let the knees come to the ground. And then lift the knees up, move the left hand and right knee forward, and take a mini break.

In process 2, you move backward. Start with knees lifted, keep the left and right knee back, and take a break. Then, lift the knees up, keep the left knee and right hand back, and rest. Next, lift the left hand and right knee back and take a break.

Finally, lift the knees up, left knee and right hand back and rest. You should repeat bear crawl 20 times a day.

Above are ten best bodyweight exercises you’re not doing. With these exercises, you can practice at home instead of going to the gym. Please try them out. They will bring you amazing results.

Thanks for reading!

Author Bio: This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues.

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