14 Exercises that use your Body Weight to Get Fit

1112-body-weight-artThe secret behind the success of bodyweight exercise is motivation and doing moves that use the resistance of your body’s weight. There is no need to go to the gym. In less than 30 minutes a day, three times a week, you can mix up a routine with some of the following 14 exercises that use your body weight to get fit instead of workout equipment!

1. Pushup

mens-pushupStart pushups from the plank position lying face down on a mat, the sand at the beach, or the grass at the park. Put your hands under your shoulders and place them flat against the surface. Keep your head looking down and your neck in line with the shoulders. Your body should be in a straight line from the back of your head all the way to your hips. Move your feet hip-width apart and rest on your toes. Keep your elbows close to your body and use your arms to raise and lower your body.

2. Kneeling Pushup

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Kneel on a mat or other surface and put your hands shoulder width apart on the ground. Lower your body to the ground from your knees. Your lower legs and feet will remain on the ground. Once your elbows form a 90-degree angle, push yourself back up with the palms of your hands.

3. Plank

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Place your hands under shoulders or a bit further out, turning your hands outwards with fingers spread for balance. Lift your body off the mat while you tighten your abs and squeeze your glutes. Keep your body in a straight line from head to toe and hold the position at least 15 seconds before releasing and lowering your body to the mat.

4. Plank Tap

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Assume a strong plank position with a tight core and glutes. Lift your right hand and quickly tap your left shoulder. Resume the plank position, lift your left hand, and tap your right shoulder. Shift your weight as you tap your shoulders. Tap as quickly as possible without losing form or your balance.

5. Squats

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Stand with your feet shoulder-width apart. Keep your feet on the ground, turning your toes outward for flexibility. Keep your gaze level and looking forward. Bend your knees, keeping them in line with your toes. Maintain balance by swinging your arms in front of your chest and placing your hands together. Return the hands to your sides as you raise up. Squat down as far as you can without stressing your body. You will be able to squat deeper as you get used to this exercise.

6.Single-Leg Deadlift

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Stand tall, keeping a tight core and a flat back. Raise one leg behind you with your toes pointed down. Bend forward, hinging your body down at the hips to allow the raised leg to form a straight line with your back. Let your arms lower naturally, but keep your hands above the floor.Keep your chin up slightly and gaze straight ahead. Resume the standing position and repeat with other leg.

Use a doorway chinup or pullup bar to participate in the following two popular bodyweight exercises.

7. Pullups

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Hang on to the bar with palms pointed away from you. Your grip should be shoulder-width apart with your arms straight. Take a breath and pull yourself up till your chin passes the bar. Hold the position as long as possible. Exhale as you lower your body. Repeat.

8.Chinups

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Chinups like pull-ups, strengthen your back. Place your palms so they are facing you and pull yourself up until your chin rises above the bar.

9.Jump squats

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Squat down until your thighs are parallel to the floor. Spring up jumping as high as you can. Repeat.

10.Wall pushups

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Lean against the wall with your body angled in. Use your arms to push the upper part of the body away from the wall. Use the arms to steady yourself as you return to the leaning position.

11.Bear Crawl

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This upper body exercise builds muscular endurance in the chest, shoulders and triceps while it strengthens your midsection. Put your hands and toes on the ground with your hips in the air. Move the right arm and left leg forward, and quickly do the same with the left arm and right leg. Hold your hips high while keeping your back flat. Move as fast as you can, adding to the distance you travel as the motion becomes easier. Create a runway in the house or practice it in the park.

12.Rope Climb

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Start from a sitting position. Grasp the rope with one arm above the other, palms facing you. Your hands do the work as they lift you up the rope.

13.Sumo Squat

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Take a wide stance. Cross your arms across your front. Sit back to create the squat, keeping your knees pushed out and your chest up. This squat improves the strength and mobility of your body’s hip abductors.

14.Walking on your Hands

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Walking on your hands develops stability and shoulder strength. Once you have mastered the art of standing on your hands, practice moving one hand forward at a time until you have the skill under control.

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