Blog

Bodyweight Exercise.

Coach Eddie Lomax

Some people love bodyweight exercise, and some people hate it. Similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others do not.

I believe that bodyweight exercise is not only the best method. To start a physical fitness training program. But I believe that it should remain an active part of any well-balanced physical training program.

Let us look at body weight from three different perspectives. From the beginner just getting started. The experienced weightlifter neglects bodyweight exercise and from the bodyweight exercise-only crowd.

1. Bodyweight Exercise for Beginners.

Most commercial gyms will prescribe an exercise regimen of strength training. Usually in the form of machines and cardiorespiratory endurance training. Normally in the form of stationary “cardio” equipment.

This is a generalization of course… but these two types of training. The predominant forms of physical training in most gyms, regardless of how they are put together.

Notice… bodyweight exercise is missing.

Answer me this… should a beginner with no prior experience with physical training. Start by jumping right into resistance training with free weights or machines. In other words, would they be better served by learning more; about the movement of their bodies by using bodyweight exercise?

Physical training allows you to improve the body. By supplying increased stimulus that is not normally found in your daily lifestyle.

For the beginner, bodyweight exercise is the logical place to start… Because most beginners are going from a state of complete inactivity to a state of activity.

The beginner has not even scraped the surface of what their body can perform without resistance… And should therefore strive to make improvements using bodyweight exercise first.

Once the beginner has made sufficient gains and reached an improved state. With bodyweight exercise… then they can add resistance.

2. Bodyweight Exercise for The Experienced Weightlifter.

Many people with a great deal of experience and expertise in physical training. Completely neglect bodyweight exercise… or believe it to be ineffective.

They notoriously use all types of resistance training methods. While neglecting bodyweight exercise altogether.

I propose the goal of any physical fitness training program. Is to improve performance that can be used to meet the challenges of sport, work, and life with excellence.

Many of those challenges will be met by the effective control and movement of your own body. And not the movement of other objects through space.

And what is the best way to train the improvement of body movement? Control of your own body… that’s right, bodyweight exercise.

Here is an example…

Many people that have trouble doing a push-up will focus on the bench press. With hopes of improving their push-up numbers… with limited results.

If you want to be able to do more push-ups… do more push-ups!

The point is this, the improvements you will see from physical training are specific. So, if you want to see improvements in bodyweight movement, use bodyweight exercise to do so.

3. Bodyweight Exercise for The Bodyweight Only Crowd.

As you can already tell, I am a strong advocate of bodyweight exercise… but not exclusively.

There are various physical fitness training programs that use bodyweight exercise. Almost exclusively like Yoga or Pilates.

While I have no problem with these forms of training. I believe they can take you only so far on the road to physical fitness excellence.

We must remember… Yoga exercises are performed in conjunction with meditation and Pilates. Was originally developed as a form of rehabilitation for war veterans.

The point is this… bodyweight exercise-only programs will only take you so far. And then some form of resistance training must be applied to see further improvement.

The 15 Best Bodyweight Exercises to Ace Your Fitness.

Bodyweight exercises are a mass favorite for their humungous benefits. For starters, they provide coordination, flexibility, stability, and endurance during a workout. Plus, you do not require any equipment to perform them. What is even better is that you can practice these workouts without having to hit the gym daily.

Explore the top 15 at-home bodyweight workouts with us to up your fitness game right away!

Bodyweight exercises are simple, effective, and bring instant results. They help boost energy levels and become fit instantly. That is why most fitness freaks like to start with these workouts every time. All you must do is hold your body weight to perform these exercises. Thus, the risk of injury is also minimal.

So, if you are a beginner and worrying about the workout, do not worry. Almost all these exercises suit you as well!

1. Squat

Stand with your feet parallel. You can also stand with the feet turned out 15 degrees from each other.

Start by bending on the hips and knees until your thighs are at least parallel to the floor.

Your heels should not rise from the ground.

Press through your heels to get back up.

This is the best beginner-level workout to perform at home.

2. Push-up

Get on all fours and place your hands slightly wider than your shoulder.

Straighten out your arms and legs.

Lower your body until your chest almost touches the floor.

Pause and then return up.

Repeat the workout.

3. Groaner’s

Begin in a press-up position.

Jump forward and make both legs return next to your hands.

Get back up to the starting position.

Helps your lower body massively by pumping blood to almost all parts.

4. Skater hops

Start from the left and then jump to the right. Make sure you go as far as you can.

Get back on your right foot and try to resist touching the other.

Now, repeat the step to land on the other foot.

It is a hands-down at-home exercise.

5. Burpee

Start in a low squat position.

Now, kick your feet back to a push-up.

Complete one push-up and return your feet to a squat position.

Jump up as far as possible and move back into the push-up.

It is one of the best beginner exercises to start.

6. Arm Circles

Extend your arms by your sides and stand tall. However, make sure your arms are perpendicular to the torso.

Now, make clockwise circles about 1 foot in diameter for around 20 to 30 seconds.

Now, reverse the movement.

Fortunately, it is the easiest of all to perform. So, all beginners can start with this one without thinking twice.

7. Frozen V-sit

Lie down on the ground with your arms and legs stretched out. Your hands and legs should be off the floor.

Start the workout by raising your torso at the same time as your legs come up to your feet.

Hold on to this position for around ten seconds.

If you have been craving those 6-pack abs, this is how to get it!

8. Step-up

Get a bench and put your right foot on the surface.

Make sure your right leg is straight.

Return to the start position.

Repeat by doing ten to twelve reps on each side.

This is another potential beginner-level workout.

9. Donkey Whips

Start on all fours and lift your right leg behind you.

Now, bring your right leg to the right side and then back to the middle.

Repeat on the other end.

10. Dips

Hold the dip bars with your palms and put your arms straight.

Now, lower until your elbows are on the right side. Make sure they do not flare out.

Get back up and repeat the workout.

11. Forward Lunges

Stand up. Make sure your feet are together.

Now, take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should hardly contact the ground.

Now, push up through your back-front heel and get back up.

Repeat on the other side.

12. Sit-ups

Lie on the ground and bend your knee.

Put your hands behind your head and tense your core when you lift your torso.

Lower yourself and get back up to the go-ahead position.

Repeat the workout for the best experience.

13. Fire hydrants

Begin the workout on all fours.

Now, raise your right leg to the side and keep your knee bent. Therefore, your knee should reach hip height.

Lower to begin and hover your knee above the floor.

Repeat on the other side.

14. Handstand wall walk

Get in a handstand position with your feet against the wall.

Move your hands forward and walk down the wall until you get to the bottom.

It is one fun exercise to perform at home.

15. Trunk rotations

Begin in a high plank and engage your core.

Your left knee should come underneath your body towards your right elbow by twisting your torso slightly.

Repeat the workout on alternative ends.

In Conclusion.

Bodyweight exercise is an important part of any well-balanced physical fitness training program.

However, If you are just getting started… bodyweight exercise is the perfect place to start.

If you have notoriously neglected bodyweight exercise in your training. Add it to improve the physical abilities you have been neglecting.

If you only use bodyweight exercise. Therefore, Diversify your fitness training program by adding some form of resistance training.

In this way, each group can optimize the use of bodyweight exercise.

In short, do not underestimate the importance of bodyweight exercise. Use bodyweight exercises effectively and in the right proportion to meet your goals, needs, abilities, and limitations and meet the challenges of sport, work, and life with excellence.

Frequently Asked Questions.

{1} How long does it take to show results?

People who practice workout daily and follow a healthy diet can observe results within six months. However, you may start to notice changes within three months minimum.

{2} Can women do bodyweight workouts?

Of course! Both individuals can engage in developing strong muscles by performing this workout daily.

{3} Do I need a trainer for this?

Not really! A guided tutorial and the instructions we have listed above are enough for you.