Bodyweight Workouts: In Which  No Equipments Needed

Hello guys welcome back to Fttflex and today we are going to tell you some very effective bodyweight workouts. These bodyweight workout can be easily do in home,whether you have limited access to gym or place .In this workouts theire are no needed to any equipments.These exercise makes your body flexible and musculer, Also these excercises effective for building strenght, and boosting cardiovascular health.So bodyweight workout offer an excellent solution.

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Did You Know Why was Bodyweight Workouts chosen?

as a warm up to the exercises, here is more about bodyweight workouts and why people love them.

Convenience: Bodyweight training exercises can be done anywhere at the comfort of your home, at the park or anywhere you are traveling to. It is ideal for people with limited space since no bulky equipment is required in it.

Cost-Effective: No more the need to spend on fancy gym fees or equipment. Using your own weight as exercise equipment, you don’t need to go to a gym and you only require a little space and commitment.

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Versatility: Bodyweight-bearing exercise can be done at any fitness level to the required capacity. This is because the level of difficulty of the exercises contained in the program can be easily modified to suit a newcomer as well as an athlete in prime form.

Full-Body Workouts: Most bodyweight exercises involve the use of more than one muscle, thus enabling a totality training aspect of strength, flexibility, and stamina, so it is very effective.

Improves Functional Fitness: Due to their nature, bodyweight exercises involve almost every movement in the gym, from squatting and pushing to pulling, and therefore enable you to build functional strength.

Now that you know why bodyweight workouts are so beneficial and effective, it is time to see which exercises are the most effective to include in your program.

 

Calisthenics for an All-Round Exercise Session

1. Push-Ups (chest, shoulders, and triceps)

Perhaps the most familiar of all the bodyweight exercises, push-ups work well for beefing up upper body strength. They mostly work on the chest, shoulders, and triceps areas in addition to a little use of the ab muscles in maintaining balance.

How to do it:

So, begin in a plank position with your hands placed wider than shoulder distance away from each other.

By bending your elbows, force your lower body towards the ground.

Press up to the top position.

Modification: If you are a beginner, you can do your push-ups on your knees or even place your.

 

2. These exercises include:

So, squats work out the quads, hamstrings, as well as glutes. Squats are good to build up the lower part of the body, particularly on the quadriceps, hamstrings, and glutes. They also assist the hips and ankle joints to become a little more flexible as compared to the rest of the body.

How to do it:

Place your feet in equal distance apart, that is, about shoulder width apart.

Bend your body down as if you are trying to sit down on a chair, having your chest raised but knees resting behind the toes.

Slide through your heels, thus returning to starting position.

Modification: For variation, you can do the squats by performing a jump at the end of every squat (jump squats) or you can hold the squat position for a few seconds (isometric squats).

 

3. Planks (Core, Shoulders)

Pushing involves planks, and these are among the best exercise routines that stretch and tone the core, shoulders, and the lower back. It’s also a good way to enhance the patient’s posture and balance.

How to do it:

From the initial position, you need to handstand to a forearm plank position. Thus, the body has to be straight starting from the head to the heels.

Suck in your stomach and keep yourself as stiff as possible while keeping your hips from swaying in any direction.

Modification: If you are a novice in this exercise, you should be able to perform the plank on the knees rather than on the toes.

4. This last exercise also targets quads, hamstrings, as well as glute muscles, known as lunges.

Lunges are a nice move for the lower body that also enhance balance and coordination and also strengthen the quadriceps, hamstrings, and glute muscles.

 

How to do it:

 

So, put yourself with your feet parallel to each other and then move the right or the left foot forward.

Bend your knees and bring your hips down until your front knee touches the floor while making sure it is placed behind your toes and both of your legs are at a 90-degree angle.

Slide your front heel through the ground to get back to the initial position.

Modification: Complex the exercise by performing the regular jumping lunges where one switches the leading leg in mid-air on each repetition.

 

5. Mountain climbers that are targeting the core and cardio regions.

There is no better bodyweight exercise that works the core and tests your cardio at the same time than mountain climbers. They also enhance the amount of energy and flexibility.

 

How to do it:

So, begin movement in the plank position where your feet and legs are on the floor and your hands and arms are straight.

Slide one knee towards the chest and then quickly switch it up to the position with the other leg as if performing on a treadmill.

Modification: If you are still a beginner, you can reduce the speed at which the climber moves to enable you to have a feel of how it is made.

 

6. Burpees (Full Body, Cardio)

Burpees are a complete body exercise and also highly intensive that includes the use of strength and cardiovascular training. They engage your biceps, triceps, pectoralis major, quadriceps, hamstrings, abdominals, and low back, so count them among the best conditioning exercises.

 

How to do it:

 

So, beginning with your feet shoulder-width apart and your arms at your side, stand, squat, and place your hands on the ground.

Jerking your feet back into a plank position.

That is a push-up, then immediately jump your feet back into the starting position.

With your hands on top of your head, leap rapidly off the ground.

Modification: If regular burpees become too much, do not do the push-up or jump to lessen the impact.

7. Glute Bridges (Glutes, Core)

They flex the gluteal muscles and hamstrings and also help in toning down your abdominal muscles. These movements of the exercise would greatly benefit persons who stay for most of their day seated; their curves help to tone the muscles of the buttocks.

 

How to do it:

 

So, he stands and then sits on a chair. Now lie on your back and bring your knees together while having your feet placed on the floor.

Extend your hips upward towards the ceiling at the top, keeping the glutes engaged.

Lie down, flexing your lower back and moving the bar to the height of your hips.

Modification: To make it even more challenging, do a single-leg glute bridge with the leg stretched back upwards parallel to the hips.

 

Exercise Training Programs for Obesity: Creating the Body Weight Exercise Regimen

The good news is to fully appreciate the worth of the bodyweight exercises; you ought to integrate the movements in your bodyweight exercise routines. Here's an example of a 30-minute bodyweight circuit:

 

• Push-Ups – 3 x 10 to 15.
• Squats: 3 sets of 15-20 reps
• Planks—3 sets of 30-60 seconds.
• Lunges: 3 sets of 10-12 lunges for the right leg and for the left leg.
• Mountain Climbers—3 rounds of 30-45 seconds.
• Burpees: 3 sets of 10 reps
• The open book pose—3 sets of 15-20 reps

Make sure to rest for at least half a circuit up to one full circuit and make it another two to three circuits to finish your exercise. Concerning the fitness level, use different set-backs and repetitions at the training session.

 

Conclusion

 

So Guys Bodyweight workouts can be one of the most effective means to maintain the necessary level of physical tone, strength, and health without using any equipment at all. They allow you to get a quality workout in a fast, easy, and accessible manner, indoors, outdoors, and even on the go. The most important thing is a steady increase and some level at which you start exercising; go step by step to the next level.

 

So, what are you waiting for? Try these bodyweight exercises first and reap all the advantages of a complete body exercise without a single dumbbell.