Body Weight Exercises

January 10th, 2013 by GetFit

Numerous people, especially men, think that it is necessary to lift weights and work out on machines in order to develop bigger and stronger muscles. But fitness pros will say that body weight exercises can help strengthen the muscles in your upper body, core and legs without having fancy gym equipment. Your body weight can provide the resistance needed to develop and maintain muscle strength and endurance.

Push Ups

Push ups are considered the best body weight exercise when it comes to developing the arms and upper body, particularly the chest and arm muscles. This exercise can be modified to suit your strength level as well as to target specific muscles. Newbies can perform push-ups on arms and knees to support their body weight, gradually progressing to full push-ups with the arms and toes holding up their weight.

Plank Exercise

The plank exercise begins in the same position as push-ups. You can support your body on your hands and toes, or on your elbows and toes. When doing the plank, contract your abs and maintain a straight back. Hold this position for as long as possible. This body weight exercise strengthens the core muscles.

Side Jumps

You can build up your leg muscles with this body weight exercise. Stand with your feet together. Jump a few feet to the right. Maintain bent knees and land in a squat position. Jump to the left and repeat on alternate sides.

Leg Exercises

There are a number of great exercises to develop your leg and thigh muscles. Lunges and squats are among the best body weight exercises for the leg muscles and glutes. Calf raises, which involves rising on your toes and lowering back onto your heels, develop the calf muscles or the muscles in the back of the legs. Leg exercises, for example side leg raises, can also help strengthen the muscles in the hips as well as the outer thighs.

Supermans

This is a popular body weight exercise. Lie face down on the floor and stretch out your arms and legs. Raise your arms and legs from the floor a few inches. Hold the position for several seconds, and then lower your arms and legs. The exercise can be changed by alternating the arms and legs. Repeat.

Tuck Jumps

Develop good cardio and explosive power with tuck jumps. From a full squat position, powerfully explode straight up. Bring your knees close to your chest while in midair and grasp your knees quickly with your arms. Your thighs must touch your torso at the top of the jump. Release your legs and make a controlled landing, descending into a full squat for the next explosive jump.