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 4 plank core bodyweight exercises 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) Standard Plank

• For a regular plank, you essentially begin in a starting push up position.
• Place your hands, palms down, on the floor.
• Extend your legs completely straight behind you as if you were standing upright (lock the knees and keep the body and back straight from heel to neck).
• The balls of your feet should be touching the ground, with heels facing the ceiling.
• From this position, there are many variations where you hold the position for a period of time.
• To do a lower plank, lower your arms onto the elbows and forearms, rather than on the palms and wrists only.

2) Side Plank

• Lie on one of your sides and bend your knees so they stack on top of each other.
• Prop your upper body up with one elbow.
• Raise your hips directly off the floor, pulling strength into your core, and hold for a few seconds.
• Return to start and switch sides.

3) Star Plank

• For a star plank, begin in the high plank position.
• Walk your hands and feet outwards step by step until your body forms a star.
• Hold at this position for a few seconds.
• Then, move back into a regular plank.

4) Plank Jacks/Hops

• To do a Plank Jack/Hop, start in a high plank/push-up position.
• Then, jump both your feet outwards and then back in (as if you are doing jumping jacks on the ground) (5).

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