20 amazing Body Weight Exercises & Why You
must do
- Core:
Core exercises involve much more than just sit ups these days.
Plank:
No, I'm not talking about planking — these planks take a lot more effort.
To do a plank, get into a push up position, then bend your arms so that your forearms (rather than your hands) are resting on the ground. Use your stomach muscles to hold yourself up and prevent your back from sagging. This is called a plank because your back should be as strong and straight as one when you're in it.
Beginner Tips: If you can hold this even for a few seconds, that's a start! Do a couple of sets and work your way up from there.
Side Plank:
A side plank is similar to a plank, but it works the sides of your abdominals and core, a part of the body that often gets neglected at the gym. To do this exercise, roll to your side and come up on the outside edge of one foot and your elbow. Make sure your hips are lifted off the ground so that you feel your core working. Hold for as long as you can manage!
Beginner Tips: Just as with plank, if you can hold this for a second or two, don't worry. Start there, do a couple of sets and work your way up to holding for 30 seconds to a minute on each side.
Shoulder Bridge:
Your core isn't just your stomach; it includes your back too, and shoulder bridge is designed to work just that. Lie on your back with your knees bent and feet hip-width apart. Place your arms down at your sides, then lift your hips and back off the ground. Hold and repeat.
Beginner Tips: This is pretty accessible for beginners, although you may have to work on how long you can hold this, how high you can lift yourself, and how many repetitions you can do.
Supermans:
Supermans don't feel like flying, but they'll help you build super-hero strength in your lower back. Lie face down with your legs extended and arms out in front of you. Raise your arms and legs off the ground. You'll look like Superman soaring through the sky, but you'll feel a serious burn in your back.
Beginner Tips: Lack of strength and flexibility can make it hard from some people to get any height here — or even get their limbs off the ground. That's OK. Make the attempt to lift them and it will come with time. You can also lift your arms and then lower, followed by your legs.
Supine Twist:
This supine twist provides a good abdominal workout — and a nice stretch for your sides and lower back. To do this exercise, lie on your back with your knees bent into your chest and your arms extended in a "T" shape. Then, gradually roll your knees over to the right, allowing them to drop as far they'll go on one side (they may or may not touch the ground). Lift back to center and repeat on the other side.
Beginner Tips: This will be difficult for those who have limited flexibility in their backs and chest. If you're struggling to roll your legs over, try making small circles over your body first, and then progress to rolling your knees from side to side over time.
V-Sit:
In yoga, this is called boat pose, and it is very hard to keep a placid face while holding it. To do this pose, sit on the ground and balance on the space behind your tailbone. Extend your legs out in front you so that your body forms a V shape. Then extend your arms forward at a 90 degree angle from your body.
Beginner Tips: In order to do this properly, you have to be strong enough in your core to keep your back from rounding out behind you. If you can't do this with straight legs, bend your knees until you can. If you still can't do it, try it with one or both feet on the floor first.
- Core:
Core exercises involve much more than just sit ups these days.
Plank:
No, I'm not talking about planking — these planks take a lot more effort.
To do a plank, get into a push up position, then bend your arms so that your forearms (rather than your hands) are resting on the ground. Use your stomach muscles to hold yourself up and prevent your back from sagging. This is called a plank because your back should be as strong and straight as one when you're in it.
Beginner Tips: If you can hold this even for a few seconds, that's a start! Do a couple of sets and work your way up from there.
Side Plank:
A side plank is similar to a plank, but it works the sides of your abdominals and core, a part of the body that often gets neglected at the gym. To do this exercise, roll to your side and come up on the outside edge of one foot and your elbow. Make sure your hips are lifted off the ground so that you feel your core working. Hold for as long as you can manage!
Beginner Tips: Just as with plank, if you can hold this for a second or two, don't worry. Start there, do a couple of sets and work your way up to holding for 30 seconds to a minute on each side.
Shoulder Bridge:
Your core isn't just your stomach; it includes your back too, and shoulder bridge is designed to work just that. Lie on your back with your knees bent and feet hip-width apart. Place your arms down at your sides, then lift your hips and back off the ground. Hold and repeat.
Beginner Tips: This is pretty accessible for beginners, although you may have to work on how long you can hold this, how high you can lift yourself, and how many repetitions you can do.
Supermans:
Supermans don't feel like flying, but they'll help you build super-hero strength in your lower back. Lie face down with your legs extended and arms out in front of you. Raise your arms and legs off the ground. You'll look like Superman soaring through the sky, but you'll feel a serious burn in your back.
Beginner Tips: Lack of strength and flexibility can make it hard from some people to get any height here — or even get their limbs off the ground. That's OK. Make the attempt to lift them and it will come with time. You can also lift your arms and then lower, followed by your legs.
Supine Twist:
This supine twist provides a good abdominal workout — and a nice stretch for your sides and lower back. To do this exercise, lie on your back with your knees bent into your chest and your arms extended in a "T" shape. Then, gradually roll your knees over to the right, allowing them to drop as far they'll go on one side (they may or may not touch the ground). Lift back to center and repeat on the other side.
Beginner Tips: This will be difficult for those who have limited flexibility in their backs and chest. If you're struggling to roll your legs over, try making small circles over your body first, and then progress to rolling your knees from side to side over time.
V-Sit:
In yoga, this is called boat pose, and it is very hard to keep a placid face while holding it. To do this pose, sit on the ground and balance on the space behind your tailbone. Extend your legs out in front you so that your body forms a V shape. Then extend your arms forward at a 90 degree angle from your body.
Beginner Tips: In order to do this properly, you have to be strong enough in your core to keep your back from rounding out behind you. If you can't do this with straight legs, bend your knees until you can. If you still can't do it, try it with one or both feet on the floor first.
