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Wednesday, 7 July 2010

Body weight exercises

If you go to the gym and lift traditional weights they tend to isolate muscles with the intention of bulking the muscle up. This may create "pretty" muscles, but the functional strength and lean muscle you get from bodyweight exercises is more powerful and healthy.

These exercises work your entire body and strengthen it from the core. When you workout you engage all the organs, the glands and the muscles.

Here are 5 reasons to make sure you include bodyweight workouts into your training

1. Very effective at developing a firm, lean, sexy body

2. They are the most convenient form of exercises and can be performed anywhere

3. In life, we use our body as one full body segment, like sitting down, reaching for something on a shelf, turning around, chasing your kids, or any of the hundreds of other movements

4. Your body should be trained mimicking these movements to be best cope with the demands of daily living and sport

5. Machines at gyms can make you stronger, but they are too isolating

How about build amazing strength, superb fitness, huge muscles, improve your sporting performance and increase your health and vitality. In fact, what ever your training goal you will find the answer training the natural way.

Bodyweight exercises, it is what nature intended. Have you ever seen a cat pick up weights and do a quick chest workout? No, it does not happen, but you do see cats stretching, jumping, climbing and running around like there is no tomorrow because they need to be fit to survive,so get fit with natural exercises such as the awesome press up, burpees chin ups etc.

Remember bodyweight exercises cost nothing and you do not need expensive gym memberships or equipment.

The information here is totally free so no more excuses. What are you waiting for?
Start your journey to the new you today with safe, simple and effective exercises.

•Pull Ups

The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.

•One-Leg Balance / Squat / Reach

Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.

•Tuck Jump

The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.

•Chair Dips

You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

•Wall Sit

With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you possibly can.

•Abdominal Crunches

Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.


Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.

•Reverse Crunch

Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

•Plank Exercise

Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.


Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.

•Jumping Jacks

The basic jumping jack is a good cardio and strength training exercise.

•Side Jumps

Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).

•Mountain Climbers

Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

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