Top 8 Bodyweight Exercises To Build Strength At Home
- Vipin Kumar
- October 21, 2024
- Fitness
At the current time, exercising regularly is as important as eating healthy food. Regular exercise helps you stay fit and has mental benefits like better concentration, improved cognitive performance, reduced depression, etc. People join gyms to keep up with regular exercise goals, but what if you don’t have time to commute or money for membership? In that case, bodyweight exercises are the way to go. They might not be as effective as the machines in the gym when it comes to body mass, but they can keep you in shape and give you strength. Bruce Lee and Milind Soman are iconic names who utilise bodyweight workouts for building muscles and strength. Here are some exercises to help you continue to work out at home without equipment.
Exercises To Workout At Home Without Equipment
1. push-ups
If there is an exercise that even gym-goers remember to perform, it’s push-ups. They are compound exercises that build strength in your chest, arms, back, and core. There are different types of push-ups, such as dive bombers, pikes, diamonds, wide-arm push-ups, etc. They have varying degrees of difficulty and target different muscle groups, such as diamond push-ups, targeting the inner chest, pectoralis major, and triceps.
2. Abdominal Crunches
Abdominal crunches are one of the best bodyweight exercises for building core strength. As core strength plays a key role in performing full bodyweight workouts, you must add it to your routine. To perform abdominal crunches, simply lie down with your knees bent, then lift your shoulders and head off the floor while keeping your hands behind your ears. Go up, trying to touch your knees with your chest and return to the starting position. You can make some changes in this exercise, such as placing your hands on your chest.
3. Reverse Crunch
Reverse crunch is next among the bodyweight exercises and will help you build core strength. It’s easier than abdominal crunches but greatly affects the rectus abdominis, external and internal obliques, and serratus anterior. You can lie down with straight arms and palms to perform this exercise, gabbing the floor. Now, try lifting your hip wily and touching the ceiling with your toes. Return to your original position, do it again, and perform some reps.
4. Plank
Plank is one of the best bodyweight exercises at home that will not only strengthen your core but will also provide a metabolic boost, improve posture, and enhance balance and coordination. Performing a plank is very easy; all you need to do is take a push-up position and fold your elbows to get them under your shoulder. However, the difficult task is staying in the position. So, try for as long as you can and watch your core strength grow.
5. pull-ups
If you plan a workout at home without equipment, you must add pull-ups to the list. Only one month of regular pull-ups with three sets of 5 – 10 reps can give someone muscular arms, shoulders, and back. But you can choose your pace and do fewer reps at the start. Generally, a bar is required to perform pull-ups, but you can also do it anywhere you can hang and enjoy the benefits.
6. Walking Lunges
Walking lunges strengthen your legs, so we must discuss them in bodyweight exercises. This exercise targets your quads, glutes, hamstrings, calves, and core. Additionally, walking lunges enhance balance and stability. So, incorporating them is essential to creating a balanced workout at home without equipment. You can perform walking lunges on the terrace; just strengthen your knees to stay back and step forward with the other leg. Continue with both legs and do as many walking lunges as you can.
7. Squats
Squats seem to be simple and easy fat-burning leg workouts. Yes, they are; however, their effects on legs and glutes make them one of the preferred bodyweight exercises for fitness enthusiasts. To perform squats, stand straight with feet shoulder-width apart and sit while looking forward. After your knees are bent 90 degrees, briefly pause and return to your starting position.
8. Burpees
We might discuss Burpees at the end, but believe us, they’re one of the toughest bodyweight exercises. They will provide you with a full-body workout targeting your legs, glutes, back, upper body, and core all at once. From a standing position, come into a squat position and take a push-up position. Complete a push-up, return to the squat position, and jump. The process is a little tricky, but we bet burpees are a must to incorporate in a workout at home without equipment.
Strength Training At Home: Essential Bodyweight Exercises
Bodyweight exercises can help you stay fit and get stronger when you don’t have time or money to hit the gym. However, correct form and proper progression over time are essential for optimal results. While exercising, don’t forget to nourish your body with healthy food because it’s key to strength. Get pre and post-workout meals for best results.
Frequently Asked Questions
1. Can you work out every day?
If you have spare time and love gymming, you can work out every day. However, remember that your muscles need time to recover.
2. Is 20 minutes of bodyweight workouts enough?
The answer is different for everybody. If you don’t have time, 20 minutes of bodyweight exercises is better than nothing. However, to build serious strength, you must exercise at least 1 hour.
3. Can you get ripped with bodyweight workouts alone?
You can build muscles and get ripped with bodyweight exercises, but you need to be careful with nutrition and be patient.
4. What is a 20 20 20 workout?
The 20/20/20 workout plan is designed to give you a full-body workout with the ultimate difficulty. In the plan, you undergo 20 minutes of cardio, 20 minutes of strength training, and 20 minutes of stretching and core workout.
5. How many push-ups are good every day?
It depends on your fitness goal, body type, and endurance level. If you want to stay fit and avoid having a fatty body, 100 ups a day would be good. But if you want to become stronger, consider doing more ups. Also, 50 push-ups can give your body a toned look at the beginning.