Not only are body weight exercises convenient and available to everyone they can be made seriously tough.
If you don’t believe me, you haven’t been doing them right. Think you can’t build strength and size using body weight? Just have a think about gymnasts. I challenge almost anyone reading this to suggest they have bigger biceps than elite male gymnasts.
Body weight exercises force you to concentrate on your body and its mechanics. Control and time under tension are fundamental to getting a good workout in. Body weight exercises are great to implement into your current workout as super sets and a great place to start if you are just getting into exercise.
Can’t bench press yet, or don’t even know what a bench press is? Start doing press ups and you are half way there. Increasing the feel of exercises in your body can only be a good thing for technique and performance.
Body weight exercises allow you to work in all planes of motion, increasing joint stability and health. They are easy to incorporate into circuits or make into a muscle building workout.
Examples of bodyweight exercises include; running, hanging, pull ups, monkey bars, push ups, handstands, squats, pistol squats, lunges, tricep dips, planks, crunches, v sits and a plethora of other fantastic exercises.
Pick 5 do a minute on each exercise, rest for a minute and repeat 3 – 5 times. This will more than likely get your heart pumping improving not only your skeletal muscle functionality but your cardiovascular muscles and health as well.
If you think that all the above examples are too easy try doing them as slowly as possible. If you spend 5 seconds pulling yourself up to the top of a wide grip pull up and then 5 seconds lowering yourself down your back muscles will be on fire after a few good reps. Body weight exercises can almost always be advanced or regressed as well. Completed the press up and squat, try using just one arm or leg.
Body weight exercises allow you to get creative and with a few small bits of equipment like a pull up bar, TRX, or park bench you can really start to have fun and smash your health and fitness goals. A lot of body weight exercise are often full body exercises as well, giving you double bang for your buck.
I guarantee there will be things that you can do and progressions that will seriously challenge you, so get out your comfort zone and give some new things a try.
and the other thing with body weight is that you always have it to hand! Good for the bones too.
Couldn't agree with this more. Bodyweight exercises are incredibly effective esp if you can't get to the gym for whatever reason
I agree with doing bodyweight exercises more slowly. if you think you need more of a challenge try it.