Tips for Using Body Weight Exercises to Build Muscle Strength

Use Your Own Body Weight for Building Strength and Increasing Your Metabolism.

Don’t have a health club membership? That’s okay, simply because you can learn the best ways to use your own body weight for strength training. Your own fantastic body is the absolute best strength training piece of equipment you will ever possess. But just before you get started, run in place, do some jumping jacks or climb the stairs for 5 minutes to get warmed up. The basic bodyweight exercises listed here allow you to focus on multiple muscle groups at one time. This positions your whole body to perform boosting lean muscle mass, which subsequently cranks up your fat burning capacity and burns fat.

Here are some solid basic exercises to put a plan together for a home exercise program.  You can build it out with more exercises as you like. The basic exercises make for a great exercise program for seniors.

The Fundamental Crunch will help develop obliques and build six pack abs.

Employed chiefly to strengthen your abdominal muscles, crunches also serve to help raise your heart rate. Done effectively, your obliques and rectus abdominous also see improvement. Lying on your back with your feet flat on the floor and your knees bent, leave a minimum of one foot of distance from your heels and your rear end.

strength training using body weight

With your elbows to the side, interlace your hands behind your head and keep your neck straight. Just move your chest and shoulders up, making an effort not to tug with your head and shoulders. Hold at the top, slowly resume your beginning position and repeat. Crunches are a core-strengthening style of exercise that improves total athletic functionality, and can even help fix bad balance and posture.

I would probably classify these as beginner bodyweight exercises. In this video, some of the exercises are a little bit more challenging and may not be appropriate for some older folks.  You would have to determine for your self if you thought this would be an appropriate beginning exercise program for you.



Use The Bird Dog to Strengthen Your Back, Leg Muscles, Glutes, and Abdominals.

This practical exercise employs your own body weight for strength workouts by working your back, hip muscles, glutes, and abdominals. With your hands precisely lined up under your shoulders and your palms flat on the floor, assume a stance on your hands and knees. Try to keep your back straight and your knees in line with your hips. In unison reach out with your right forearm and left leg until they are parallel to the floor. Hold momentarily, go back to the opening position, then switch sides.


The Standard Push-Up Is Great for Chest, Shoulders, Triceps, and Core

Enhancing your chest, shoulders triceps and even your core, the basic push-up has been around apparently a long time because it works so well. Pushups are definitely one of the bodyweight exercises for the upper body. Situate your hands palm down on a mat or rug, a little wider than your shoulders and aligned with your chest. Your legs should be close together and directly behind you, then just simply push up steadily. Slowly come back to the opening position and begin again. Managing to keep your back stiff is very important, as this helps prevent lower back pain.

strength training

The Squat Will Help Develop Your Quads, Lower Back, and Glutes

This physical exercise uses your body weight to strengthen your quads, lower back, and glutes. You basically stand with your feet a bit wider than your hips with your hands at your sides. Looking straight forward flex your knees gradually and squat down. Your weight should move to the rear of your heels and don’t forget to keep your spine tight and straight and your abdominals contracted. Go back to the starting position slowly, and repeat. Aim to keep your weight on your heels to avoid pain in your knees, and to target the appropriate muscles properly.

body weight exercises

I hope you can see how a body weight workout routine such as this can be the best body weight exercises to get your body in shape and help build muscle strength. The nice thing is you can do them anywhere. Even when you travel, since you are already taking the best piece of exercise equipment, your body, you are all set. Naturally, you have to perform them to get the benefits. Three to four times a week should be all you will need to do.

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