Bodyweight Training

There are varieties of exercises you can do when you are practicing bodyweight training, and they have an abundance of benefits. Apart from the fact that you can easily do them at home, there are hundreds of online workouts you can choose from. Some of them are even free.Some exercises you can do at home are – Plank: Planking is a great way to build core strength. Imagine you are doing a pushup, but instead of doing a pushup, rest on your forearms and not on your hands. Keep your back straight and taut with your abs and glutes tense. Don’t let your hips sag. Side Plank: It is just like a plank but done on your sides. Keep your legs straight and on top of the other one and push your hips up and rest on the side of the forearm. Keep raising your hips till your body forms a straight line. Breathe deeply and brace your core. Repeat on the other side of your body. Side planks target a small group of muscles in the lower back; they can help you avoid back pain and strengthen the spine as well. Press-ups: Get down on a push-up positing. Your hands should be shoulder-width apart, and keep your whole body straight. Lower yourself down and stop when you are an inch away from the ground. Push yourself back up with all the strength in your arms and hand. Remember to extend your arms fully. Press-ups strengthen the shoulder joints and can slowly prepare you for more demanding exercises. Squats: Keep your head and back straight and position your legs shoulder length apart. Sit back into a squat, and focus that your knees are over your toes and push out your chest. No need to arch your back; just keep it straight. Straighten your legs while you exhale. You can also use dumbbells to work out your arms as well. If you want to begin with a set, try this routine: five push-ups, five squats, and five lunges, and hold yourself in a plank for one minute. You can also do walking lunges instead of stationary lunges for better results. Repeat this sequence a few times, as many as you can fit in 15 minutes. This set will slowly make your body stronger, and your body can always use some extra activity.