The 10 Best Bodyweight Exercises
You don’t need a gym to experience a great workout. These 10 exercises, recommended by fitness expert and celebrity trainer Amy Dixon, will hit every single muscle in your body and slash fat – without any equipment. So what are you waiting for?
Bicycle Crunch
Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.
Frog Jumps
This exercise adds an element of power in the lower body that will get your heart rate up for a cardiovascular benefit and define the muscles in your lower body. Start in an athletic squat position and push off of your heels and jump up, land and immediately sink back down into a squat position and jump again.
Burpee
The great thing about burpees is that they combine cardio and strength into one exercise. A burpee is a complex, total-body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a tuck jump into the mix before the squat.
Side Lunge
Most people only exercise in two planes: up and down or forward and back. That’s what makes side lunges so effective – they train you laterally. This lunge variation is a great addition to any conditioning plan because it will challenge your muscle fibers, tendons and ligaments in a different movement pattern. To make this exercise more challenging, add a side leg lift to the equation and feel your core kick in, too.
Single-Leg Squat
This is one of the best exercises for you quads, hamstrings, glutes and core, and it’s one of the most challenging balancing exercises. Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Do all reps, and then switch legs and repeat.
Lunge
Start with your feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor. Then, to complete the exercise, push off your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.
Push-Up
This is one of the best upper body exercises because it works everything – your chest, your back, your arms and even your abs! Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side (so don’t flare your elbows out wide). Try to get your chest and hips as close to the floor as possible without touching.
Plie Squat
For this lower-body blaster, start with your feet wider than shoulder-width apart with your toes pointed outward. Lower down into a squat until your thighs are parallel to the floor. Push back up to a standing position.
Lying Hip Raise
The lying hip raise (also called a bridge) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg up the sky.
|