11 Body Weight Exercises

body weight exercises

Exercise is very important for staying fit and shaping the body. It helps in controlling the weight and strengthening the body muscles. Some people like to do exercises at home while some like to do it in a gym under the guidance of expert trainers. Many people like to do exercises with the help of weights like dumbbells or any other types of weights. Exercises done without holding weights using body’s weight are known as bodyweight exercises. These exercises help in developing muscles and strengthening the body. With the right knowledge, you can do bodyweight exercises anywhere. The exercise has many variations and you can choose any type that suits you. We will explain some effective exercises.

Following Are The 11 Body Weight Exercises

Air Squats

Air squats are very easy to do and it doesn’t need any equipment or weights. Stand straight with some distance between the feet. Keep the arms extended straight in front. Bend the body down to the floor for performing a squatting movement. The arms should be in front while doing the squatting. Return and repeat several times.


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Air Squats

Reverse Crunch

Reverse crunch is done in a lying position. Remain in a lying position with the back touching the bed or floor below. Keep the legs straight ahead of you. Fold the legs from knees and lift it towards the chest. After that, straighten the legs in the air. Return and do this movement several times.

Reverse Crunch

Push-Ups

Push-ups are the easiest exercises to do. Lie down on bed or floor on the stomach. Lift the body in a push-up position. Take the body up and down and repeat the movements to do pushups. The exercise helps in toning muscles of chest and shoulders.

Push-Ups

Pull-Ups

Pull-ups are another very good exercise for bodyweight training. This exercise is done in the gym with the help of a bar. Stand straight holding the bar above you with both hands. Lift the body upwards in a pull-up movement. The knees should be in a bent position while the legs should be hanging freely in the air above the floor. Lift the chin above the level of the bar. Come back down to starting position. Repeat the movement several times.

Pull-Ups

Double Leg Lift

Double leg lift exercise is very effective in toning the muscles of abdomen and back. For this exercise, you need to lie down on bed or floor on the back. Keep the arms at the side of the body. Lift both legs together upwards towards the ceiling of the room till it is at ninety-degree angle with the body. Take the legs back down. Repeat several times.

Double Leg Lift

Spider Crawl

Spider crawl exercise is similar to crawling on the floor like a spider. Lie down on the floor on the stomach. Lift the body just like doing pushups. Lower the body so that you are two inches above the floor. Do crawling in the forward direction. This exercise is known as spider crawl.

Spider Crawl

Pistol Squat

Pistol squat exercise is a squatting movement done by extending one leg straight in front. For this, you need to do squatting with one leg and keep one leg ahead of you in a straight position. Bend the body to do a lunge movement slightly lifting the leg in front above the floor.

Pistol Squat

Pulse Bodyweight Squat

Pulse bodyweight squat is done by performing the squatting along with a pulsing motion. Stand straight keeping some gap between the feet. Bend the body downwards to do squatting but instead of touching the floor below, stop halfway in between. Do up and down movement with your body in a pulsing motion. After this, come back to starting position. Repeat fifteen times.

Pulse Bodyweight Squat

Power Burpee

Power burpee exercise is done along with a jumping movement. For this, you have to maintain a pushup position by lying on the floor on the stomach. Lift the body just as you do pushups. Go into a squatting position by jumping. After doing the squat, jump slightly above the floor. Follow this with squatting and jumping once again. Repeat several times.

Power Burpee

Bulgarian Split Squats

Bulgarian split squats is a squatting movement done by holding some weights like a book bag. Stand straight holding a book bag on both hands. Lower the body to the floor to do squatting. Come back up. Repeat several times. The exercise helps in strengthening the muscles of knee, legs and hips.

Bulgarian Split Squats

Bridge Pushups

Bridge pushup exercise is quite easy to do. Maintain a bridge position by lying on the bed or floor on the back. Fold the legs from knees and lift them placing the feet flat on the floor. Hold the backside of the head with both hands. Lift the hips upwards to form a bridge with upper body and legs. Bring the body down and do pushups in this position by lifting and lowering the hips. Repeat several times.

Bridge Pushups

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    • Forskolin Extract has been studied for its potential to reduce appetite, manage weight. Combined with a healthy diet and exercise, desired goals can be achieved!
    • All-natural weight management supplement. Promotes healthy metabolism
    • This natural vegan formula will effectively support both male and female weight management. Finally you can start and finish a DIET that will work.
    • Rapid dissolving vegetarian capsule helps the active ingredients metabolize in the body so very little product “is wasted” and passed through your system.
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  • MuscleXP Hair, Skin & Nails Daily Vital MultiVitamin

    4.67 out of 5
    • Combines vitamins, minerals, antioxidants and other nutrients along with healthy hair, skin and nails support
    • This comprehensive and complete formula delivers a total of 36 nutrients comprising vitamins, minerals, antioxidants, health blends, amino acids in one convenient daily dose.
    • Contains Biotin for Healthy Hair Care.
    • Providing 100% RDA limits for maximum Vitamins & Mineral. Contains 13 Amino Acids. Helps support strong nails. Helps support lustrous hair.
    • Manufactured in World Class Manufacturing Standards.
    999.00