Since I write about exercising, diet and all kind stuff about fitness the time has come for me to share with you and describe some of the best body weight exercises.
1/ PUSHUP
SOURCE
This one's a timeless classic.There are many variations of this exercise (Close-Grip Pushup, Pike Pushup, Diamond Pushup..). The pushup is essential for building a big chest, cannonball delts, and triceps that look like the wishbone you pulled out of the turkey on Thanksgiving. Master this move and it will yield the same benefits as the bench press.
2/ PULLUP
SOURCE
Another classic move. The pullup hits every muscle in the body and is underrated in terms of arm and abs development. It stands alone as the original biceps curl, and it's definitely one of the best things you can do for your arms—not to mention the muscles in your back.
3/PLANK
SOURCE
Plenty of fitness experts think holding a plank for a minute-plus is a very impressive measure of fitness. The plank requires excellent shoulder stability and top-notch muscle endurance of the abs, lower back, shoulders, neck, and legs. Not only that, but it works well to develop an impressive six-pack (more time under tension = more muscle).
4/AB ROLLOUT
SOURCE
Okay, this one's not quite equipment-free—you'll need an ab roller or a barbell. But the ab tension you feel in the rollout is similar to what you experience in a plank—just a notch more difficult. The farther you roll out, the harder the exercise becomes, leading to better results. (It's also a great exercise for shorter guys for that reason.) Plus, you'll look like a total badass.
5/ GLUTE BRIDGE
SOURCE
Yeah, not exactly the prettiest exercise (it's downright awkward, like these moves) but any trainer will tell you that having strong, mobile glutes is essential for good back health—and other experts agree that having a set of glutes does wonders for your sex appeal. Start doing glute bridges and get ready for two things: spending some money on bigger pants and giving your number to all the women clamoring for it.
6/ BURPEE
SOURCE
The No. 1 favorite exercise of any trainer who wants to help their clients burn fat.A full-body explosive motion that requires better cardio than hill sprints and more coordination than nearly any exercise, there’s no doubt that a steady diet of burpees will accelerate your progress toward a leaner, shredded body.
7/ DIP
SOURCE
Many people think the dip is primarily a triceps exercise—and while that's definitely true, dips also hit your chest and shoulders just as hard. Another underrated aspect of the dip is the core strength it takes to do them properly. Dips aren't for the faint of heart (just try a few) but they can be your greatest ally in getting big pecs and overall upper-body strength.
8/ PRONE BACK EXTENSION
SOURCE
Sure, anyone can do a reverse hyper on a machine, but the tension is most times inadequate for serious muscle development. One thing trainers won’t tell you: the higher amount of tension a muscle is put under, the stronger it responds (So harder contractions mean more muscle).
The prone back extension certainly creates a huge, deep contraction more in line with your natural back motion, helping you forge a strong, healthy lower back.
9/ PISTOL SQUAT
SOURCE
The pistol squat is a premier test of balance, core strength, and leg power. When done correctly, you'll lower yourself into what is essentially a one-legged crouch, so the angle behind your knee is less than 90 degrees. Stick your free leg and your arms in front of you—a challenge in itself—to maintain balance as you lower yourself and then power yourself back up.
10 / OVERHEAD LUNGE
SOURCE
The overhead lunge—basically just a lunge performed with your arms raised above your head—is a good way to strengthen your lower body and build up your balance. It might seem like an easy variation, but try enough of them and watch as that perfect touchdown signal becomes a flailing mess.
THANK YOU FOR YOUR TIME.
