How to Build Muscle From Bodyweight Exercises

By
Chris L
-

Bodyweight training is one of the most accessible and cheapest ways to get into exercise. All you need is a yoga mat and a training program. Bodyweight does not mean you are working against no-weight, you are using the weight of your body for each exercise, which is great for beginners who have never worked out before.

Here are some great bodyweight exercises for you to try at home.

Tempo Air Squat

Stand with your feet shoulder-width apart. Take a deep breath in and push your butt back and drive your knees out, lowering into a squat to the count of 3. Push through the feet to come up and squeeze the butt at the end to the count of 1.

Reverse Lunge

Stand with your feet together. Step back with your left leg in a reverse lunge, bring the foot back (without dragging it) and then repeat the movement on the other side.

View this post on Instagram

Forward Lunge 🆚 Reverse Lunge All types of #lunges work your #thighs & #butt. There is a subtle difference between the two ✅Whilst they both target the same #muscles – glutes & quads – the reverse lunge tends to hit the glutes & high hamstrings a little more & takes pressure off the knees ✅A forward Lunge can offer more of a challenge to your stabilising muscles as it requires you to shift your weight into the leg stepping out ✅Good News is they're both a quality #compoundmovement ✅KNEE INJURIES – GO FOR REVERSE LUNGES👍 Do you do both lunges❓ What are your thoughts❓ #exercise #lunges #reverselunges #quads #glutes #butt #hamstrings #knee #injury #movebetter #peaketraining #rehabilitation

A post shared by LIFESTYLE COACH/Natasha Peake (@peake_training) on

Bird Dog

On your hands and knees with your core engaged extend your left arm out in front of you and straighten the right leg behind you. Controlled, bring the arm and leg back down to starting position and repeat on the other side. Make sure you keep a neutral spine by tucking your chin in.

View this post on Instagram

BIRD DOG Es un ejercicio que activará al máximo los músculos de tu abdomen, tu espalda baja, tus caderas (los glúteos se contraerán al máximo), y tus hombros. Además pondrá a prueba tu equilibrio y estabilidad. . CORRECTO ✅Apoyar el antebrazo, alineando codo con hombro ✅Sostén el abdomen contraído ✅Estirar pierna y brazo contrario, ambos paralelos al piso. ✅Contraer el glúteo de la pierna que se estira ✅Mantener la columna neutra ✅Sostener en todo momento el equilibrio y la estabilidad en los hombros, la pelvis y el torso. . INCORRECTO ❌Evitar arquear la columna o redondearla ❌Evitar levantar la pierna por encima de la línea de la cadera ❌Evitar realizar compensaciones a nivel de apoyos ❌Evitar rotar la cadera . ✔️TIP: se puede realizar: ▪️Isometrico: sosteniendo de 5” a 10” de cada lado. ▪️Repeticiones: 5 a 10 de cada lado . Entrená en los más alto, GOIAK, Premium Firness Center. . . 🌎 Corporate Tower, Francisco Miguens 164, Puerto de Santa Fe 📞 0342 4547919 Whatsapp 3425971943 . . . . . . #goiakfit #goiakgym #goiakfitness #fit #fitness #motivation #motivacion #excersise #ejercicio #gym #gimnasio #birddogexercise @fperezcarli_ #goiakencasa

A post shared by Goiak Premium Fitness Center (@goiak.fit) on

Push-Up

On your toes/knees start in a push-up position/ high plank position and push down and up as many as you can do.