Intense body weight workouts can add size, strength and definition to your muscles. Use movements that recruit as many muscle groups as possible, and complement your exercise regimen with a balanced diet for optimum results. Engage in short, vigorous workouts to pump up your muscles and boost your metabolism. Before starting any exercise program, be sure to consult a physician.
Hindu Squat
Hindu squats develop muscles in the thighs, calves, chest and lower back. Pull your hands into your chest while standing straight with feet shoulder-width apart. Lower your butt slowly until your thighs are parallel to the floor, keeping your back straight and raising your heels. Straighten your arms and move them behind your back during the descent. Push off your toes and swing your arms upward to bring yourself to a standing position. Move your hands in front of your body until they're level with the chest and pull your arms into your chest with a rowing motion. Keep your elbows close to your body and tighten your fists. Repeat the movement.
Pushup
Pushups recruit the shoulder, chest and arm muscles. Kneel on the floor and bring your feet together. Place your palms on the floor, and spread your hands about shoulder width, pointing your fingers forward. Position your shoulders over your hands and shift yourself so you can extend your body without bending at the knees or hips. Contract your core muscles, quadriceps and glutes while keeping your head aligned with your spine and make sure your toes are pointed toward the shins. Lower yourself, keeping your body aligned. Allow your elbows to flare out when your chest touches the floor and press upward with your arms.
Supermans
Supermans hit the back, hips, glutes and shoulders. Lie on the floor with your legs extended and your toes pointing away from your shins, similar to how Superman would be positioned while flying. Extend your arms overhead, palms facing each other. Relax your head to make sure it aligns with your spine. Exhale, contract your core muscles to align your spine and raise both legs while simultaneously raising both arms a few inches off the floor. Make sure both your arms and legs remain extended and avoid any rotation in each. Make sure not to raise your head or arch your back. Hold this position for a brief pause and lower your arms and legs toward the starting position without moving your hips or lower back.
Pushup Tips
The American Council on Exercise notes pushing through the outside surface of your palm and heel creates greater force in your press and increased stability to your shoulder muscles. Position your hands slightly wider than shoulder-width to put more stress on the chest muscles.
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