When doing body weight training workouts, you have one goal--work as much muscle as possible. This may seem like a difficult task, but with the proper exercises and use of good form, you can make this a reality. Even though you are using the weight of your body for resistance, you still have a variety of exercises to choose from.
Pull-ups
Pull-ups work the upper latissimus dorsi muscles of the back, the biceps muscles on the front of the upper arms and the upper chest muscles, known as the pectoralis major and minor. All you need for pull-ups is your body and an object to hang from, such as a pull-up bar, deck overhang or beam in your basement. Grasp the bar with an overhand, shoulder-width grip, then proceed to pull yourself up and lower yourself down. To focus more on your lats, place your hands wider apart. To focus more on your biceps, reverse your grip so your palms face you. With all pull-up variations, attempt to get your chest to the bar.
Push-ups
Push-ups are basic chest exercises that also work the anterior deltoids on the front of the shoulders and the triceps on the back of the upper arms. To do these, place your hands slightly wider than shoulder-width on the floor, your feet together behind you and lift your hips to form a straight back. Steadily lower your chest to the floor, push back up and repeat. To place more emphasis on your outer chest, rear delts and upper lats, place your hands in a wide grip. To focus more on your triceps, place your hands close together.
Running Dog
Running dog is a variation of the downward-facing dog yoga pose. This exercise works the abs, glutes, hamstrings and cardiovascular system. To do this, place your hands shoulder-width apart on the floor and your feet together. Steadily lift your hips and push your weight back on your heels so your body is at an inverted angle. Lift your right leg off the floor as high as possible, then pull your knee into your chest. Quickly move your leg back out and repeat. After doing a set of reps, switch sides.
Plyometrics
Plyometric exercises improve muscle strength, power output and aerobic capacity in one fell swoop. The main muscles that get worked with these exercises are the glutes, quadriceps, hamstrings and calves. Squat jumps, split lunge jumps, tuck jumps and star jumps are examples. To do squat jumps, stand with your feet shoulder-width apart, lower yourself into a squat and jump in the air as high as possible. Extend your arms above your head when you are airborne.
To do split lunge jumps, stand with your feet in a staggered position, lower yourself down and jump in the air as high as possible. Either alternate your leg position while you are in the air, or do a set of reps with one leg forward, then a set with the other leg forward.
To do tuck jumps, lower yourself into a squat, jump in the air and pull your knees into your chest.
To do star jumps, place your feet close together, lower yourself into a deep squat, then jump as high as possible. As you do this, spread your arms and legs out to your sides to form an "X" shape. Land with your feet close together and repeat.
Ab Exercises
Multiple ab exercises require nothing but your body weight, such as crunches, alternating leg lifts, side planks and double crunches. To do crunches, lie on your back with knees bent, feet flat on floor and hands on the sides of your head. Steadily lift your shoulders off the floor, squeeze your abs forcefully and lower yourself back down.
To do alternating leg lifts, lie on your back with your hands under your butt and legs lifted six inches off the floor. Alternate lifting and lowering your legs in a scissor motion.
To do side planks for the oblique muscles on the sides of the stomach, lie on your right side with your right forearm flat on the floor and perpendicular to your body and your legs stacked or in a staggered position. Slowly lift your hips in the air, lower them back down and repeat. After doing a set of reps, switch sides.
To do double crunches, lie on your back with your hands on the sides of your head and legs straight in front of you. Steadily lift your shoulders off the floor as you raise your legs and tuck your knees into your chest. Squeeze your abs forcefully, lower yourself back down and repeat.
Member Comments