There are lots of advantages to doing several types of bodyweight exercises if your aim is Weight loss or if you want to really strengthen and improve the tone your muscles.
In this article, we will describe some of the benefits, list our favourite weight exercise plans for Weight loss and we will tell you how you should perform each of these so that you may start building muscles and burning off that fat today.
So, what are bodyweight exercises?
Basically if you want Weight loss then it is that same body weight that you can use to help shift it by using it in your favor in resistance exercises without a piece of gym equipment in site.
One of the best examples of a body weight exercise is a push up.
And what are the advantages of bodyweight exercises for Weight loss?
There are several advantages to performing body weight exercises;
- They are cheap
- They can be great introductions to strength training.
- The bigger you are the more effective these exercises are
- They can be done anywhere
- They will build up muscle and will increase the heart rate
- They can be incorporated into a workout easily
What are The Top Ten Body weight Exercises for Weight loss
1. Squats.
Squats are really great for building strength & tone in the thighs and in the bum. Squats are also very easy to perform but will get your heart pumping fast and your legs really burning after just a few repeats.
To perform these squats, simply just stand with your feet about a shoulder width apart, arms folded right out in front of your chest. Now lower your bum towards the floor until you are just parallel to the floor.
Now keep standing up and repeating this as much as you are able to.
No doubt you find it hard to balance at first, if so then just widen your stance slightly.
2. The push up.
The push up is one of the very best exercises that you can do for improving your upper body strength and work out the chest, shoulders and your tricep (which are at the back of your arms) muscles.
A push up will also work with the core stabilizer muscle in your midsection.
If you are just about new to the push up or you can’t do more than just a couple, try starting with just a half pushup (with your knees resting on the ground instead of your feet).
Once you can do ten without resting, you are ready to try doing them in sets, for example three sets of at least 15 repetitions. 3. The lunge.
The lunge is also aimed at working out your thighs and you won’t really find a much better exercise to tighten up your bum.
But because the lunges exercises one of your legs at a time, it can really be quite difficult at the beginning, but if you do persist with them then your strength will really improve quite quickly and then you’ll find them a lot easier to get done.
To perform the lunge, stand with both your feet together and with your hands by your side. Now take a big step forward with one of your feet and then lower your back knee to the ground before you raise it up again and step back to where you started.
Next alternate with your feet, one right, then one left, then one right, etc, as you do as many as you can.
4. The Dip.
The body weight dip is great for weight loss as it strengthens and tones your tricep muscle in the back of your arms.
Many women have fat deposits in this area which makes the back of their arms look a little flabby so this exercise is a must for them.
Like with the push up, there can be two types of dip you can do. You ca use your full body or do half dips.
To perform these dips then position yourself at the front of a seat so that it is just right behind you.
Then bend down and put your hands over the front side of the bench with your hands facing down and towards the front.
Then after a short stop at the bottom, then carefully just raise your bottom to the very start position.
If the half dips are still very difficult, then try doing it with both your feet close to the seat and your legs are a full 90 degrees.
5. The Chin up.
The chin up helps you build up a very strong back, as well as shoulders and arms.
The chin up can be easily performed with just a variety of hand grips, such as the under the hand grip with both hands set about one shoulder width apart, or you can try a forward grip with your hands wider than one shoulder width apart.
If you really can’t even do just one of these full chin ups, then try stepping up on a chair or a block of some description to put your body up and then you can step off of the chair or off of the block and then lower that body of yours down without any assistance.
In conclusion, Body weight exercises for Weight loss can be very effective. They are both cheap to perform because you don’t need expensive equipment and flexible because they can be performed any where. We’ve listed our favourites here but there are many more.
Posted in: Weight Loss | Tags: Weight Loss