Bodyweight exercises should be a staple in everyone’s fitness routine, especially for those who are just starting out when it comes to exercise. Not only are they the perfect way to build up the foundational strength you need before ploughing into the heavy weights, but they also require no equipment and can be performed anywhere making them the perfect option for those of us who find it difficult to make time for a trip to the gym.
Below are 6 different exercises that you can be doing at home: 2 upper body, 2 lower body, and 2 core strengthening exercises.
When people think of a lower body exercise, 9 times out of 10 they are going to picture the squat. It’s a brilliant exercise that targets several of the muscle groups in our legs/hips, and can be easily changed to make it easier or harder depending on your level of fitness. Here is how to do the perfect squat:
The lunge is a great exercise to build leg strength while also challenging your balance. Here is how to do it:
3. Push Ups
One of the best body weight exercises (and sometimes the most dreaded), the push up is a great exercise for developing chest and arm strength. Here is how to do a push up:
4. Tricep Dips
If you’ve ever wanted to tone up those ‘bat wings’ or ‘tuckshop lady arms’, this is the exercise for you. The triceps are the muscles in the back of your arm between your shoulder and your elbow. To do a tricep dip:
5. Dead Bugs
A seemingly simply, but deceptively difficult exercise, its a perfect core exercise for those of us that dread the usual sit ups. Here's how to do a dead bug:
Planks are a perfect way to build up core strength, which is crucial in maintaining good posture and minimizing your risk of injury. To perform a plank:
Take Home Message
Bodyweight exercises are a great way to incorporate exercise into your lifestyle in a fuss free and flexible way. They can be done anywhere, at any time and with no fancy equipment! While each of these exercises should be safe and achievable for most people, it is always recommended that you speak with a qualified professional about starting an exercise program if you are dealing with a complex injury or health condition.
Accredited Exercise Physiologists are perfectly suited for this role, as they are university trained professionals that specialise in exercise prescription for people with complex health needs and injuries.
If you would like to book in with one of our own practitioners, please call 0450 062 223, or click the button below to make an online booking!
Carly Rush - Exercise Physiologist