10 Body Weight Exercises

By  ,  Onlymyhealth editorial team
Dec 23, 2011

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Trainer in gymIn the present day scenario, everyone be it men or women want to know what are the best bodyweight drills to help them shed pounds and tone their bodies simultaneously. Body weight exercises are drills aimed at increasing your muscle strength and size.

1.    Handstand Pushups

To execute the handstand pushup, stand a few inches away from the wall, with your legs straight and parallel to the wall. Face the wall while exercising and lower yourself with control and not in a relaxed way. When your head touches the floor press yourself back to the starting position, apply enough strength without straining your neck or your back in the process.

2.    One Arm Push Up

This exercise is very straining for the triceps and shoulders. It should be executed by people who are already following an exercise regime and not for beginners. Place one arm behind your back, face towards the floor, then raise your midriff, hold for 10 seconds and slowly touch the floor with your chest. Avoid jerking your body during this exercise as it requires immense stability.

3.    Door Pull Up

It is a typical pulling exercise common in households and this can be done with any strong or stable door to prevent you from getting hurt. Open a door halfway and place a towel over the top to avoid slipping due to sweat. Place your hands on the towel and simple hang off the door. Pull yourself against the door at least 10 times as a beginner until your chin is over the top of the door.

4.    One Legged Squat

The one legged squat is credited as one of the best leg exercise. Hold one leg in your arms, stretch your arms parallel to the floor and look ahead at all times. Lower your body weight on one leg and hold for 30 seconds. It works on your butt, stomach and chest muscles.

5.    Knee Jump

To work on your hamstrings, start on by kneeling on the ground, your feet should be flat and your butt should rest on your calves. Look forward at all times and swing your arms back and forth.

6.    Headstand Leg Raise

Fold a towel and place it on the floors. Touch the floor with your palms and slowly raise your legs off the floor. Put your body weight on the arms with your head on the towel.  This places immense pressure on your entire body so ensure that you are an exercise pro.

7.    Inverted Rows

It is a modification of barbell rows with knees extended and feet on the floor, elevate your feet on a box, pull your upper body towards the knees.

8.    Stability Ball Ab Rollout

Clasp your hands on a medium sized stability ball. Breathe in and brace your abs, lean forward and roll your hands on the ball. It is an excellent stretching exercise. Best performed pre or post weight lifting.

9.    Burpee

It is a full body exercise used in aerobic training. Stand straight, drop into a squat, extend your feet to a front plank position and revert to the squat and back to the upright position.

10.    Mahler Body Blaster

This exercise works every muscle of your body, 25 sets will leave you exasperated. Stand up and look straight ahead, do a full squat and roll back half your body. Touch your feet to the floor behind your head. Continue with arm push ups. Stand and repeat. If you do 5 circuits of this workout your body will be made of steel.



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  • Akash04 Jul 2013

    I must say that these exercises sound amazing, so many ways to keep fit without going to the gym! And people make all sorts of excuses about time, I believe if you have the will then you can do it no matter what.These exercises though sound a little hazardous must be terrific! I loved the idea of a one hand push up, I must try it though it will definitely be very very difficult. And the Mahler Body Blaster must be one really good exercise to become a man of steel! Thanks a lot!

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