Don't let lack of gym access hold you back from achieving your fitness goals! Bodyweight exercises, utilising your own bodyweight as resistance, offer a convenient and effective way to build strength, improve endurance, and stay active from the comfort of your home (or whilst travelling)!
Here are some effective bodyweight exercises you can incorporate into your routine:
Lower Body:
- Squats: Engage your core and glutes as you lower your body as if sitting in a chair, keeping your back straight and knees tracking over your toes.
- Lunges: Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push back to starting position and repeat with the other leg.
- Walking lunges: Alternate lunging from side to side, adding a dynamic element to your workout.
- Glute bridges: Lie on your back with knees bent and feet flat. Squeeze your glutes to lift your hips off the ground, forming a straight line from shoulders to knees. Lower back down with control.
Upper Body:
- Push-ups: Modify on your knees or a raised surface if needed. Keep your core engaged, back straight, and body in a straight line as you lower your chest towards the ground.
- Dips: Utilize a sturdy chair or bench. Place your hands shoulder-width apart on the edge and lower your body until your elbows are bent at 90 degrees. Push back up to starting position.
- Rows: Use a sturdy table or bar. Lean forward with your back straight and core engaged, pulling your body towards the surface until your chest almost touches it. Lower back down with control.
- Plank: Maintain a high plank position on your forearms or hands, keeping your body in a straight line from head to heels. Engage your core and glutes to hold the position for as long as possible.
Cardio:
- Star Jump: A classic exercise that gets your heart rate up and works your entire body.
- Mountain climbers: Start in a high plank position and alternate bringing your knees towards your chest.
- Burpees: Combine a squat, push-up, and jump for an intense full-body exercise.
- High knees: Run in place while bringing your knees as high as possible towards your chest.
Remember: Start slow, focus on proper form, and gradually increase the difficulty or duration of your workouts as you get stronger. You can also add variations or plyometric exercises for a more challenging workout.
Bonus Tip: Utilise furniture like chairs, benches, and walls for additional exercise variations and progressions.
With dedication and consistency, you can achieve amazing results using bodyweight exercises alone. Embrace the convenience of home workouts!
