Strength Training Exercise Workouts with No Equipment
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Working out at home doesn’t have to be difficult and you don’t need to invest a lot of your hard earned money into intricate pieces of gym equipment. With the help of a few key exercises, you can use your own body’s weight to your advantage and build lean muscle in no time at all. In this article, we will discuss five of the most popular and efficient exercise for that.
5 Bodyweight Workout Exercises to Try
Squats are a staple in no equipment workout routines such as the Focus T25 schedule, as they exercise the legs and the glutes simultaneously. To perform the perfect movement and improve your form, stand up and position your legs shoulder-length apart. Bend at the knees by pushing your bottom and hips down. Keep the back and chest flat by always looking ahead.
It’s important to go as low as you can and push yourself over the edge a bit until you feel a slight tug. When this happens, drive your heels in and pop back up into the neutral starting position. After a while, you will be able to perform more intense variations that engage other muscle groups as well, such as the jump squat or the pistol squat.
True fitness-oriented planking has nothing to do with the bizarre trend that took over the Internet some years ago. It is a highly efficient no-frills exercise that develops core strength while challenging the arms, legs, and glutes as well. As long as you have the right technique, integrating it into your workouts and achieving visible results is simple.
To correctly perform the standard plank, plant your hands on the mat directly under your shoulders, keeping them slightly apart as if you were preparing for a pushup. To stabilize the lower part of the body, squeeze your glutes and push your toes into the ground. Keep your spine and neck in a neutral position and hold for at least 20 seconds.
If standard planking is too hard for you as a beginner, try a little variation known as the forearm plank instead. Respecting your body’s alignment, place your forearms on the ground to lower your stance and achieve a more comfortable and stable position. This will allow you to hold for longer periods at a time. Don’t be afraid if you feel a slight burn, that only means it’s working.
Pushups are the quintessential bodyweight exercise. We’re required to do them in gym class from an early age, we see athletes in films acing them all the time, and we constantly hear about how great of a training they are. While they might be a bit tricky to complete properly, integrating them in your routine will surely bring you one step closer to a full body workout.
A good rule of thumb in this situation is to always think about the pushup as a moving plank. Start by assuming the standard planking position. The only thing that’s left to do is to lower your body by bending at the elbows, then use your arm strength to push it back up. This engages your pecs, triceps, and shoulders, as well as the core and hips.
Lunging is the ideal lower body workout that doesn’t require any additional weights or equipment. However, it is important to maintain appropriate form throughout to avoid placing strain on the knee joints that can result in soreness and injury. The ideal posture involves a straight upper body with relaxed shoulders.
With this step completed, step forward with one leg until both your knees are at a 90-degree angle. Don’t push the front knee too far. Try to keep it directly above the ankle. All your weight should be concentrated on your heels so that returning to the starting position is accessible for your body and its abilities.
Crunching is the final easy exercise you can do at home we will discuss, as well as a staple in many workout schedules. This bodyweight strength training movement targets the abdominals above all else, consolidating the core and enhancing your body’s stability and range of motion. To begin, lie on your back with feet flat on the mat and put your hands behind your head.
Your elbows should ideally be pressed to the side and your chin should be slightly tilted down. With a gentle effort, push your abs inward and curl up. Your head, neck, and shoulder blades must lift off the floor at this point. Hold for just a moment, then lower your body onto the floor and into the initial position to repeat.
The Bottom Line
Your no-equipment calisthenics workout routine has to contain squats, planking, pushups, lunges, and crunches if you want to meet your fitness goals. Depending on the results you are trying to achieve, variations can be incorporated as well. It all hinges on how much muscle you want to build or how many pounds you need to drop.
Written by Luke Mitchell