More than 30 Bodyweight Exercises You Can Do At Home 💪🏻🍽😍! No health fitness club


More than 30 Bodyweight Exercises You Can Do At Home 💪🏻🍽😍!

😍 No Health Fitness Club 😍


Bodyweight exercises are not just effective and flexible, but simple and great for those who have no equipment.

You really don’t need expensive gym memberships to get fit and healthy. Your living room floor is perfect for your needs.

You can fit in a workout anytime that works on all parts of your body, from your shoulders to your legs creating a strong fit body, such as our full body workout at home without equipment.


SHOULDER AND ARM BODYWEIGHT EXERCISES😍 No Health Fitness Club 😍

1. Pike Push Ups

The pike pushup is a fantastic bodyweight shoulder exercise.  It’s adaptable to any strength level.
Start in a pushup position and walk your hands back to a pike position.  Legs straight, butt up in the air, upper body mostly straight, and do a pushup. You will push through the shoulders.

2. Tricep Dips

Grab a bench or seat for this exercise. Start on the floor, knees slightly bent, and then grab the edge of your seat. Straighten your arms, and then bend them until they have a 90-degree angle. Push your heels into the ground as you straighten your arms. You can add more to this by lifting one leg and reaching the opposite arm out while bending.

3. Alternate Tricep Swing

Lie face up with feet on floor, knees bent, with a can of food in each hand. Keep back pressed into the floor and belly tight. Keep arms straight in the air above your chest, move left arm back behind your head while right arm stays over your chest. Then move right up back while you bring your left arm above your chest. Switch back and forth. Do 15 reps for 2-3 sets.

4. Diamond Push Ups

Start in the push-up position, but with your hands together to make a diamond between your thumb and index fingers. You’ll feel more of a burn in your triceps.

5. Pilates Push Up

Start in a position of a pilates plank with your hands under your shoulders, arms straight and your legs together with toes pressed into the mat. Your body should form a straight line from head to toe. Tighten your core. Lower your body down in a push up position and inhale. As you push back up exhale, pull your belly to your spine and straighten your arms to push yourself back up to plank. Try 8 to 10 push ups.

6. Arm Circle

You will have done plenty of these in school, but did you know they make great workouts? Stand with your arms by the side, perpendicular to your body. Make slow circles, clockwise, for about 20 to 30 seconds. Reverse the movement.

CHEST AND BACK BODYWEIGHT EXERCISES 
😍 No Health Fitness Club 😍

7. Push Ups

Push-ups are classic exercises for a reason. Start with your hands shoulder-width apart, and your feet at hip-width apart. Keep your core tightened, as you bend your elbows so your chest reaches the ground. Push back up. Make sure your elbows stay tucked into your body.

8. Dolphin Push Ups

Start in a down-dog with elbows on the floor position (this is a dolphin pose). Lean forward, lowing  your shoulders so your head goes over your hands. Pull back up and return to the starting position.

9. Limb Raise

Lie on your front, with your arms out and palms facing each other. Lift one arms slowly, so it is only inches from the floor. Don’t rotate your shoulders, and keep your torso and head still. Lower the arms and repeat on the other side.

10. Donkey Kick

Start as if you’re going to do a push-up, but keep your legs together. Keep your core tightened and hands on the floor, as you jump to lift your legs up. Keep your knees bent, so your feet can reach your glutes. Concentrate on landing gently.

11. Handstand Push Ups

This is an exercise for the more advanced. Do it against the wall, and get into a handstand position. Bend the arms, so they have a 90-degree bend, keeping your legs against the wall. If you’re trying this for the first time, ask someone to spot you.

12. Judo Push Ups

Start in a push-up position, and then raise the hips. In one movement, lower your front body with the arms, so your chin is close to your floor. Swoop with your shoulders and head, lowering the hips to the ground. Keep your knees off the floor. Reverse back to a push-up position. Repeat this for about 30 to 60 seconds.

13. Reverse Fly

Use two bottles of water or cans as dumbbells. Stand straight, right foot in front of your left. Keep a bend in your front leg. Make sure your abs stay tight, and your cans face each other. Bend forward from the waist, extending the arms to the side. You’ll feel the shoulder blades squeeze. Go back to standing and then repeat.

14. Superman

Lie on the ground, with both arms and legs extended out. Keeping your torso still, raise the arms and legs together, so a small curve appears in your back.

15. Double Leg lifts

This exercise can help you to develop a strong back. Keep your back pressed into the ground the entire time and lower your legs as close to the floor as possible without allowing them to touch. To make this exercise easier, bend your knees. Or for more of a challenge, keep your legs straight.

CORE BODYWEIGHT EXERCISES

16. Plank With Lateral Arm Raise

Start in a plank position. While keeping your torso stable, slowly reach your left arm out to your side, pointing away from you. Hold this position for five seconds. If unstable, try moving your right hand so it is under the center of your chest rather than under your right shoulder. Now bring your arm back to the plank position.  Again keeping your torso stable, extend your right arm to your side. This counts as one rep

17. Elbow Plank

Resting on your forearms and knees, step your feet out one at a time, coming into a plank position. Tighten your butt, so your stable, while pulling in your abs toward the ceiling. Hold for 30 seconds, and work your way up to one minute as you get stronger.

18. Oblique V-Up

To perform an oblique v-up, lie on your side with your legs slightly in front of your body. Tighten your oblique muscles then lift your legs off the floor, pressed together. Pause at the top before slowly lowering your legs back to the ground.

19. Seated Core Twist

Sit on the floor with your legs stretched out in front of you and keep your back straight. Pull your stomach in tight. Twist from right to left, lightly touching both hands on the ground.

20. Core Trunk Twist

Lie on your back with knees bent to 90 degrees. Twist your torso to lower your legs to the floor. Use your abdominal muscles to return your legs to starting position, and then switch sides.

21. The L Seat

Sit on the floor with your legs out and feet flexed. Place your hands on the floor, slightly around your torso. Lift your hips off the ground, hold for five seconds and then lower. Repeat the exercise.

22. Rotational Push Ups

When traditional push-ups don’t do enough, variations on them can help. Do a normal push-up, and as you come back up, rotate your body towards the right, extending your right hand over your head. You’ll form a T with the torso and arm. Return to the starting position, and repeat on the other side.

23. Flutter Kicks

Lie on your back, arms to the side with the palms down. Keep your legs extended, lifting the heels from the floor by about six inches. Pulse the legs up and down, keeping your core tightened the whole time. Try to kick for 60 seconds.

24. V-Ups

With feet together and the toes pointed towards the ceiling, lift your legs up keeping them straight and raise the upper body off the floor reaching for the toes with your hands. Tighten your abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position.

25. Side Plank

Roll to one side, raising on the feet and one elbow. Tighten the core, hanging for between 30 to 60 seconds.

26. Russian Twist

Sit down, with the feet together and knees bent, keeping them a few inches off the floor. Lower back so you are at a 45 degree angle from the floor, and move the arms each side in a twisting motion. The slower, the better for this exercise.

27. Bicycle

Lie on your back, with the hands behind the head and knees bent. Pull the knees up to the chest, and bring your right elbow across to the left knee, straightening your right leg at the same time. Repeat on the other side. It looks just like you’re pedaling.

28. Crunches

Lie on your back, keeping your feet flat on the floor and a bend in your knees. Place your hands behind your head and chin down. Peel your head and shoulders from the floor, tightening the core. Curl to the point where your upper back is off the floor. Hold for a few seconds, before returning to the lying position.

29. Reverse Crunch

Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside your body. You may cross your legs at the ankles, then lift your feet up towards the ceiling. Pull your lower back off the floor as you tighten your abs. Point your legs toward the ceiling with each contraction.

30. Shoulder Bridge

For this bodyweight workout, lie on your back with the feet hip-width apart and knees bent. Keep your arms at your side, lifting the hips and spine off the floor. Your head, arms, shoulders and feet will remain on the floor. Lift a leg up, engaging your core. Lower the leg and then back up 10 times. Repeat on the other side and then lower back to the floor.

31. Single Leg Abdominal Press

Lie on your back again for this bodyweight workout routine. Have your knees bent and your feet on the floor. Raise your right leg, tightening your abs and keeping your knee bent at a 90 degree angle. Push your right hand to the top of your lifted knee, allowing pressure between them with your core. Hold for five and then lower back down. Repeat the bodyweight exercises on the other side.

32. Double Leg Abdominal Press

Follow the single leg exercise, but bring both your legs up at the same time. Push both your hands against your knees this time.

33. Sprinter Sit Up

For the last in the bodyweight workout routine, lie back, keeping your legs straight. Your arms should be by your side, with a 90-degree bend at the elbows. Sit up, bringing your left knee up to meet your right elbow. Lower back down and then repeat on the other side.

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