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 want to break down several body area regions and provide thorough bodyweight exercise options for those who simply need an easier way to get a workout in from anywhere!

Here are 4 bodyweight exercises you can add to your weekly workouts for the core region on your frontside. Perform each of these for about 10-15 reps for 3 sets total.

1) Push Ups/Press ups (and variations)

• Start in a high plank position, which is palms flat on the ground, arms straight, and legs extended behind you with the
  balls of your feet touching the ground.
• Then, bend at the elbows to lower your body until your elbows are 90 degrees bent, but do not touch your body to the ground.
• Raise back up to the high plank position. You should feel this in your arms and chest.
• To add some more challenge, perform a diamond push-up.
• This involves making a diamond shape with your hands on the floor, so that your index fingers and thumbs touch each other (4).
• Do pushups but into the diamond shaped hands, rather than with your hands shoulder width apart.
• This variation gives you more of a triceps workout (4).
• You can also do some spiderman push-ups which will work the upper body and the obliques at the same time, demonstrated in the video below.

2) Superman

• Lie with your stomach against the floor.
• Extend your arms in front of your next to your ears, and your legs outward behind you.
• Lift your arms and legs off the floor a few inches.
• You should look like superman flying in the air.
• Squeeze your core and glutes and hold the position for 30 seconds.
• This exercise targets your glutes, hamstrings, back, and core all in one (1).

3) Donkey Kicks (Quadruped Leg Lifts)

• Begin on all fours (palms and knees on the ground with back facing the ceiling).
• Lift one leg up, maintaining the 90-degree angle in the knee as you do.
• Raise the leg until your hamstrings are in a direct line with your back.
• Squeeze the glutes throughout the movement.
• As you return to start, avoid letting the knee touch the ground.
• Repeat on the other side after finishing the first leg.
• This exercise works the gluteus maximus, minimus, and medius, along with the hamstrings and hip flexors (1).

4) Bird Dogs (6)

• This exercise is the opposite of the Dead Bug!
• Begin on all fours.
• Extend your left arm straight out in front of you while simultaneously extending your right leg straight behind you.
• Squeeze your glutes and core, and then lower to a hover above the ground.
• Do not let the arm and knee touch the ground again.
• Repeat with the other arm and leg.

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