What Are Body-Weight Exercises?
They’re body weight exercises that use your body’s weight as resistance. They usually target many muscles and help build stability and strength. You don’t need any machines or weights, so you can do them just about anywhere. You can also tailor these exercises to your needs. So whether you’re a beginner or an expert, you can get big benefits.
Pushup for Body weight exercises
This might be the most well-known body-weight exercise. You’ll use your triceps and chest muscles the most, since you’re pushing up your body weight. At the same time, your deltoids — the muscles in your shoulder — support your arms’ movement, and your abdominal muscles work to keep your core tight. Don’t let your hips or back dip down or arch up. Make controlled, smooth movements.
Squats
They’re perfect for making yourself more flexible and building lower body strength. You’ll make your lower body and hips more mobile. The main muscles you use are the big ones in your leg, like your quadriceps, hamstrings, hip adductors, and gluteus maximus. Be careful not to put too much weight on the balls of your feet. Squat as low as you can without feeling any pressure or pain in your knees. As your strength increases, you’ll be able to go lower.
Planks
Planking — an exercise where you hold your body up parallel to the ground — is a very versatile exercise with plenty of benefits. If you’re looking to strengthen your core, the plank is definitely for you. Core work can help with lower back pain. It’ll also ease stress on your spine, which can help improve your posture. You’ll get more flexible and gain balance, too.
Reality Check
How fast you bulk up depends in part on your genes and age. Your parents gave you your basic body shape and the ease you have in getting big. Even so, most men can improve their muscle mass and strength with a good weight-training program.