With gyms popping up in almost every decently populated area around the country, the focus of workouts is on equipment. These gyms provide members with state of the art machines and gear that can be used to build muscle and strength. Bodyweight exercises shouldn't be forgotten, however. They are not only versatile, but effective.
What Are Bodyweight Exercises?
As the name implies, bodyweight exercises are movements that are performed with bodyweight only. Your bodyweight will be the only resistance provided. While in many cases this isn't enough to build a significant amount of muscle, it can be used to maintain muscle and lose fat. Bodyweight exercises are often used in a circuit fashion as a type of cardio to enhance fat loss.
Benefits and Use
Bodyweight exercises provide benefits in several situations. They can be used to change up your routine if it's getting stale. They can also be used to keep you in shape when you can't make it into the gym. Luckily, most bodyweight exercises have an equipment equivalent. The bodyweight squat and barbell squat, for example, are the same exercise performed with and without added resistance. For the most part, the same muscles are being worked.
Basic Exercises
The bodyweight squat and lunge are two of the most basic lower body movements. To perform the squat, stand straight with your feet shoulder width apart. Position your hands behind your head and puff out your chest, allowing a slight arch in your back. Beginning the movement with your hips, squat down until your thighs are parallel to the ground. Return to the starting position and repeat. The lunge is performed with only one leg. Begin in the same starting position as the squat, but keep your hands at your sides. Stretch one leg out in front of you, bending it at a 90-degree angle and allow the rear knee to drop within inches of the ground. Hold for a moment and return to the starting position.
Explosive Exercises
There are some bodyweight exercises that aren't easily replicated in the gym. These exercises are often referred to as plyometrics. They are used to build explosion and strength. The tuck jump is a basic lower-body plyometric exercise. Stand straight with your feet shoulder width apart. Explode into a jump and pull both of your knees to your chest. The box jump is a slightly more advanced bodyweight exercise. Begin in the same starting position as the tuck jump. Position yourself in front of a low box. Explode into a jump and land on top of the box. Raise the height as your skill increases.
Considerations
Bodyweight exercises are a powerful tool that can be used to change up a stale workout program and start advancing again in the right direction. As with all other exercises, don't rely too heavily on only them. Be sure to switch out your movements every few weeks to keep the body from adapting.
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