Body Weight Training at Home

I know some people do not have time and means to go to the gym but actually, people who use their own weight produces more dramatic toning results when you do the machines or the free weights. Obviously, this is called bodyweight training. This does not involve any use of any equipment, and yes, just your own body weight. Although, in some cases, you may need to use some things that can assist you in doing these exercises.

With the correct form and execution, you’ll definitely build muscle, gain strength, ripped off those extra body fat and gain more confidence in yourself. The main key is to do these exercises which force your body to defy gravity in specific muscle groups.

People attend yoga classes because they find their inner strength through balance. People who are heavier will have harder time doing these exercises – maybe because they didn’t have previous training or following the law of gravity, heavier objects move closer to the earth, thus, you struggle more to lift yourself.

Also, people who have been going to the gym for a long time have experience fitness plateau after using the equipment for a long time. An effective way of preventing this is introducing your body with a new exercise routine that deviates from its current program. And this is where bodyweight training is effective!

I have listed some examples below of body weight training.


  • Cross training shoes
  • Comfortable clothes
  • and motivation

Upper body: Push ups

[one_half_last]You may want to stick to the regular ones on your knees or your feet against the wall. If you’re a novice, you may rest your knees on the floor while you continue to push yourself up away from the ground. You may do it wide stance or a closed-grip push up depending on which targeted muscle you want to work on. This defines triceps, deltoids and pectoralis major and minor.[/one_half_last]


Upper body: Pull ups and Chin ups

[one_half_last]You will need a steady bar to do this workout. Wider grip to work on the outer part of your back and closer grip for a good definition of your traps. This defines latissimus dorsi, trapezius, biceps and teres.[/one_half_last]


Lower body: Squats

[one_half_last]You have different options for this workout. You may do a wide stance (shoulder-width) or hip-width stance. Make sure that your lower back is straight, your chest are facing upwards and your engaging your abdominal muscles. As you execute, go for a perfect 90-degree angle without pointing your knees farther than the position of your feet. This defines gluteus maximus, quadriceps, hamstrings and erector spinae.[/one_half_last]


Lower body: Lunges

[one_half_last]You can do a stationary or a walking lunge. Put your arms on your hips for balance, lower your body straight down with a steady back posture, push your heel to stand and straighten your body up. This defines quadriceps, hamstrings and gluteus maximus.[/one_half_last]


Core: Sit ups

[one_half_last]Lie perfectly on the floor. Engage your core and push your lower back touching the ground. Curl your knees by making an inverted V shape against the ground. You may support your neck if you experience strain but make sure you use your body weight to lift your upper body up and not your neck nor your hands. This defines abdominal muscles and hip extensors.[/one_half_last]


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