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 core stabilization on the floor. Perform each of these for about 10-15 reps for 3 sets total.

1) Crunches

• Everyone’s favorite workout!
• Lay on your back, face up, with your knees bent and feet flat on the ground.
• Put your hands behind your head, with your elbows pointed outwards.
• Curl your shoulder and upper back off the ground, squeezing your ab muscles as you curl up.
• Do not fully lift your lower back off the ground.
• Try not to push your chin into your chest as this will strain your neck.
• Curl your upper torso up until your upper back is off the floor, hold with a squeeze of the core, and then return back to the start.

2) Straight-arm crunches (1)

• With straight-arm crunches, have the extended arms rotate over your head and toward your knees on the standard crunch.
• Roll back down to the ground slowly and repeat.
• Perform on a physioball for more core activation.

3) Sit ups/V-ups

• To perform a regular sit up, lay on your back with your knees bent, feet flat on the ground.
• Similar to the crunch, place your hands behind your head and curl your shoulders and upper back off the ground.
• Squeeze your core and continue curling until your lower back comes fully off the ground and your chest meets your thighs/knee.
• Then, return your back to the ground.
• For a v-up, lay with your back on the ground and hands behind your head.
• Instead of planting your feet on the ground, extend your legs outward and hover them slightly above the ground.
• In one motion, curl your upper body up to a sit-up while pulling your knees into your chest.
• You are essentially forming a “V” with your thighs and torso.
• Squeeze the core and return back to start.
• Do both the v-ups and sit-ups SLOW in order to build more strength.

4) Fire Hydrants/Clamshells

• Begin on all fours.
• Lift one of your legs to the side, keeping the knee at a 90-degree angle during the movement.
• Lift the leg until the knee parallels the height of your hip (5).
• Squeeze your glutes on the movement.
• This exercise should, as funny as it sounds, look like a dog going to the restroom on a fire hydrant!
• Lower the leg back to the starting position but let the knee hover above the ground.
• Repeat on BOTH sides.

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