Bodyweight exercises for beginners

Bodyweight exercises are some of the most effective and versatile exercises out there, as they use your own body weight as resistance. These exercises can be done almost anywhere, and they’re an excellent way to build strength, improve cardiovascular fitness, and burn calories. If you’re new to bodyweight exercises, or if you’re just looking for some new ideas, this blog post will explore some of the best bodyweight exercises for beginners, as well as tips for incorporating them into your workout routine.

  1. Squats

Squats are a classic bodyweight exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes. To do a squat, stand with your feet shoulder-width apart and your arms by your sides. Keeping your chest lifted and your core engaged, slowly bend your knees and lower your hips as if you were sitting back into a chair. Then, push through your heels and straighten your legs to return to the starting position. For an added challenge, you can hold onto a chair or wall for balance.

  1. Lunges

Lunges are another excellent bodyweight exercise for beginners that targets the muscles in your lower body. To do a lunge, stand with your feet shoulder-width apart and your arms by your sides. Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle. Then, push through your front heel and return to the starting position. For an added challenge, you can hold onto a chair or wall for balance, or you can use dumbbells or a resistance band for added resistance.

  1. Push-ups

Push-ups are a classic bodyweight exercise that targets the muscles in your upper body, including your chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Keeping your core engaged and your body in a straight line, lower your chest towards the ground by bending your elbows. Then, push through your hands and straighten your arms to return to the starting position. For a modified version, you can drop to your knees or do push-ups against a wall.

  1. Planks

Planks are a great bodyweight exercise for beginners that targets your core muscles, including your abs, obliques, and lower back. To do a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Keeping your core engaged and your body in a straight line, hold this position for as long as you can, making sure to breathe evenly. For a modified version, you can drop to your knees or do a plank with your forearms on the ground.

  1. Mountain climbers

Mountain climbers are a cardio bodyweight exercise that targets the muscles in your upper and lower body, including your abs, quads, and upper back. To do mountain climbers, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Keeping your core engaged and your body in a straight line, bring one knee towards your chest and then return to the starting position. Then, switch sides and repeat. For an added challenge, you can increase the speed or hold onto a chair or wall for balance.

Conclusion:

Bodyweight exercises are an excellent way for beginners to get started with strength training and improve their overall fitness. Whether you prefer squats, lunges, push-ups, planks, or mountain climbers, there are plenty of options to choose from. The key is to find exercises that you enjoy and that fit into your fitness level and schedule. By incorporating some of these bodyweight exercises into your workout routine, you can build strength, improve cardiovascular fitness, and burn calories, all without the need for any equipment. With a little motivation and dedication, you can easily get in a great workout using just your own body weight.

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