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HEALTH & FITNESS ARTICLES

Body Weight Exercises

Top 5 Body Weight Exercises


Finding time to exercise is difficult for everyone. Fortunately, more people are trying simple and effective body weight exercises to slim down and tone up. Not only are these do-anywhere drills practical, they’re also the best means of developing a dream body. Do as many reps as you can in a 50-second period, and then take a 10-second break before moving on to the next exercise. Go through the five-drill set a total of three times for a quick, blood-pumping workout that gets results.

Mountain Climbers

Mountain Climbers are a classic move that strengthens the whole body, especially the all-important core. Start in a plank position. Move your right foot forward, as if in a lunge, but still in plank mode. Quickly jump and switch legs, so now the left leg is forward the right foot is back, and you’re still in plank.

Burpees (With Moderations)

Nobody likes Burpees, and that’s because they’re extremely effective. The standard Burpee starts with you standing with legs hip-distance apart. Squat, place your hands on the ground and jump your legs back. You should now be in plank position. You can choose to add a push-up here for a challenge. Then jump your legs back underneath your body, lift to a squat and jump, arms in the air. You may also add a tuck jump here, lifting your knees to parallel as you jump.

Plank to Push-Up

You may prefer to do this on the grass, carpet or yoga mat for comfort. Begin in plank position. Drop your right arm down to the elbow, keeping the rest of your body taut. Then, drop your left arm down to the elbow. Crawl back up to starting position one hand at a time; repeat starting with the left side first.

Around the World Lunge

Less common than the previous exercises, this is a combination of several lunge styles. Start by stepping your right foot forward in a classic lunge; step back. Next, step your right foot out at a 45-degree angle forward, lunge and step back. Step your right foot directly to the side, lunge and step back. Then, step your right foot backwards in a reverse lunge; step back. Now, do the same with the left foot.

One-Legged Squat

Extremely difficult, this may require some practice. Stand with legs approximately shoulder width apart. Hold arms straight out in front of you. Lift the right leg out in front, and slowly dip into a squat, pressing hips back and keeping your back straight. Pause at the deepest point before standing and switching sides.

While there are hundreds of body weight exercises, these five will work your entire body while focusing on the all-important core area. Add additional sets as your stamina and strength increase.


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