The best thing about bodyweight training exercises would be that you can perform them anywhere. Seriously. Whether you’re on the train, at the park or in the comforts of your own room, as long as you have enough space to move around, bodyweight exercises are convenient and quite easy. How is this possible? Figuring it out from the name itself, bodyweight exercises only require people to exercise by carrying their own weight. That’s right. There’s no need for any other equipment, no need for plates, barbells, nor dumbbells.
The most common bodyweight training exercises are actually those that target the core. And in fact, there is a very few machines that can do help workout the core muscles. The 5 best bodyweight training exercises to sculpt this group of muscles would be the following: Plank, Side Plank, The Basic Push Up, Squats, and the Oblique Twist.
To do the plank, the person starts off with only his forearm and his toes touching the ground. In this position, the arms are bent at a right angle from the elbow and the toes are curled upward as if in the tiptoe position although in this case, the body is not propped vertically but propped in the prone position. The goal is to hold this position for about 30 to 60 seconds while keeping the torso straight and rigid. When done correctly, tension will be felt in the greater abdominal area.
The next core exercise, which only requires bodyweight is the side plank. In this routine, it is one arm that props up the body and one hand forms a right angle with the ground. The other arm is raised to help keep the balance and avoid falling forward or backward. Similar to the plank, the goal is also to keep the body straight (also take a look at this diet program) and rigid while holding the position for about 30 to 60 seconds. The benefit of this routine is in helping to strengthen the hips.
And there’s the basic push-up. Think of this position as a combination of the starting positions for the plank and the side plank. With the body facing the ground and the arms propping up the body with the hands on as base on the ground, the person tries to balance himself while also getting support from the toes that likewise serve as base. The goal here is to be able to lower one’s body, by bending the arms at the elbows and finishing in the position where the arms are bent 90 degrees. Depending on how many the person can do, this will be the number of repetitions that the person will try to lower himself via the described motion.
The oblique twists that require the person to assume a seated position where the body forms a letter “v”. Slightly reclining with the feet possible resting on the ground, the goal is to keep one’s balance while twisting at the torso from one side to another. This routine helps to strengthen the oblique abdominal muscles
If you’re still a beginners, please watch the tutorial video below:
Finally, there is the squat. This is actually a multi-joint movement routine that targets different muscle groups from the legs, the back and the core. The basic movement of this goal is almost similar to sitting down. Not only is this exercise convenient, but it is also efficient. By doing this routine, different muscle groups are worked out with just one routine.
And these are the 5 best bodyweight training exercises for developing the strength of the abs muscles.