Body weight exercises are one of the most beneficial exercises to partake in, especially for those who lead busy lifestyles or simply do not want to exercise outside of the home. For 2022, we are targeting several body areas by providing the best bodyweight exercise options for those who simply need an easier way to get a workout in from anywhere!
Here are 3 legs and core bodyweight exercises on your back that you can add to your weekly workouts. Perform each of these for about 10-15 reps (or 30-45 seconds) for 3 sets total.
1) Glute Bridge
- Lie on your back and bend your knees, with feet flat on the ground.
- Thrust your hips off the ground and upward until your thighs, hips, and back form a straight line.
- Squeeze your glutes and then return to start, hovering your bottom over the ground instead of resting it.
- Glute bridges are excellent workouts for building your posterior muscle strength and also reduces back pain overtime (1).
2) Single Leg Glute Bridge
- For a single leg, raise one of your legs straight into the air above you.
- Lift at your hips again, putting all of the strength into the grounded leg and glute.
- Continue keeping the one leg up in the air throughout the exercise, before switching sides.
3) Leg Lifts
- Lie on your back with your hands at your sides, palms against the floor.
- Keep your legs extended.
- Make sure your back remains flat on the floor.
- Engage your core and lift your legs off the ground and up until your heels face the ceiling and your legs are perpendicular to your hips.
- Then, lower your legs back down but do NOT let them touch the floor.
- Lower them until they are about 6 inches from the floor, and then raise them again.
If this seems overwhelming or you are simply ready for a life changing wellness program including STRESS MANAGEMENT, FITNESS, MASSAGE, STRETCHING and NUTRITION created by our professionals simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals. (hidfittherapy.com/contact)
By Ashley Gresko
Blog Editing Consultant for Health Industry Designs
References:
1) https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/
2) https://bulldogonline.com/blog/the-best-body-weight-exercises-for-women/
3) https://www.prevention.com/fitness/workouts/g26113126/best-bodyweight-exercises/
4) https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere
5) https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home
6) https://www.runnersworld.com/training/g23341982/best-bodyweight-exercises/
7) https://manofmany.com/lifestyle/fitness/best-body-weight-exercises
