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Posted on 05-17-2015
You don’t need a gym membership or a garage full of equipment to get in shape. You can build a strength training routine around these ten bodyweight exercises no matter where you are.
10 Bodyweight Exercises You Can Do Anywhere
1. The Pushup: An effective whole-body work out, a proper pushup requires you to keep your back straight and your elbows tucked close to your side. Try them on an incline first, and then work towards being parallel to the ground.
2. The Squat: Targeting the muscles in the hips and legs, mastering the squat helps undo some of the damage caused by sitting all day. The squat is tricky to get right, so talk to a trainer to learn the correct form.
3. The Plank: Planks provide a great core workout. Start in “pushup position,” with your arms under your shoulders and your back and legs making a straight line, and hold, keeping your core engaged. Hold this position for longer lengths of time for a bigger workout.
4. Sprints: Running at high speeds for short bursts improves your cardiovascular health as well as forcing you to use the type of explosive power that increases strength. Sprints are also a good way to improve your body awareness.
5. Lunge: Lunges help to build lower body strength, improve flexibility, and burn fat. They’re also a good choice for beginners because they only work one leg at a time. Stand straight, then take a big step forward. Sink down, keeping your front knee in line with your shoe, then push back up. Repeat on the other leg.
6. Burpee: Burpees give you a great full body workout without needing any equipment or much space. Begin by standing straight, then squat down, place your hands on the floor, and kick the feet back so you are at the top of a pushup. You could add in a pushup here, but it’s also okay to skip it, jump back into a squat, and jump back to your starting position.
7. Bear: The bear walk might seem a little silly when you first encounter it, but you’ll be surprised by the workout it provides. Bend at the waist, with arms straight on the floor. Walk one arm forward, followed by the opposite leg. Repeat, alternating arms and legs.
8. Frog Walk: Another animal-themed exercise that can give big results, especially in the hips and upper body. Squat down, rest your hands in front of you as far as you can, then jump your feet up so they are parallel, froggy-style.
9. Wall Sit: For one last lower body exercise, slide your back down a wall until you are “sitting” with your thighs parallel to the ground. Hold for as long as you can.
10. L-Sits: Gymnasts use this move to condition the core and upper body, and when you try it you’ll see why. Sit on the floor with your legs straight in front of you and then lift yourself up using your arms with your hands flat on the floor. Hold for 30 seconds.
Bodyweight strength training is a great way to build muscle and help to prevent pain and injury. Before you begin, it is important to consult with your chiropractor about your general health and any specific medical conditions you may have. This is especially true if you haven’t been physically active for a while. In addition, your chiropractor (or a personal trainer with the right training and experience) will be able to show you the correct way to perform these exercises so that you get the results you’re looking for.
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