Publisher's Synopsis
An effective and convenient way to build strength and tone muscles is bodyweight exercises. Bodyweight exercises involve using your own bodyweight to build muscle, increase strength, and improve balance and coordination. This type of exercise requires no weights, machines, or equipment and can be done in the comfort of your own home. Bodyweight exercises are an efficient way to build strength and tone muscles because they target multiple muscle groups, engage the core and stabilizer muscles, and increase your overall strength and endurance. They also provide a great full-body workout with minimal equipment and in a short amount of time. Bodyweight exercises can be modified to suit any level of fitness, and can be done with minimal impact on your joints. With a variety of exercises, such as push-ups, pull-ups, squats, mountain climbers, and planks, bodyweight exercises are an effective and convenient way to build strength and tone muscles.
1) Press-upsHow to do the exercise
- Set up with your weight supported on your toes and hands beneath your shoulders, body straight.
- Take care to keep your core locked so a straight line forms between your head, glutes and heels.
- Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
- Lie on your back with your arms extended straight over your head so your body forms a straight line.
- Bend your knees and keep your feet flat on the floor then - keeping your arms locked - contract your abs to crunch your shoulders off the floor.
- Stand with your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the ground and hold it in front of you.
- Push your hips back and lower your body as far as you can. Pause, before pushing your body back to the starting position.
- Place a bench or a box in front of you and step onto it with one foot.
- As you plant your foot, drive with your other foot bringing your knee up as high as you can. Lower it back down and step back onto the floor.
- Repeat on the other side.
- Grab your dip bars with your palms facing inward and your arms straight.
- Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out.
- Drive yourself back up to the top and repeat.
- Start the exercise in a press-up position.
- Jump forward so both legs land next to your hands.
- Return to starting position.
- From a press-up position, walk your palms and toes out and away from your body until they form an x-shape.
- Brace your core to keep a flat line from your head to your hips and toes.
- Hold for the required time then walk back to a normal press-up position.
- Lie on the floor with your knees bent.
- Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs.
- Lower under control back to the start position.
- From a press-up position, raise one foot off the floor and bring your knee up towards your elbow.
- Pause then return to the starting position and repeat on the other side.
