Body-weight exercises are ones that use only your body weight as resistance.
That convenience factor is a major perk.
Body-weight exercises are great for boosting your fitness, metabolism, and endurance, according toHarvard Health Publishing.
Whats more, a scientificreviewof studies confirmed that muscle growth can happen even if external resistance is not applied.
If you do body-weight exercises, you wont necessarily develop large amounts of muscle tissue, King says.
Before one can start adding resistance with weights and bands, you must master body-weight movements.
Ideally, you want to work each muscle group at least twice a week, Hammond says.
Here, he recommends the best body-weight moves for each muscle group.
These exercises can be adapted for people of all fitness levels.
Hammond recommends doing four sets of each of the exercises below.
Note: Some of these moves suggest using a yoga mat.
Chest
1.
Straighten your legs out behind you so youre being supported by your hands and the balls of your feet.
Bend your elbows and lower your chest until it nearly touches the mat.
Pause and then push yourself back up to the starting position.
If thats too difficult, complete the push-up with your knees on the floor.
One set is 12 reps.
2.
Bring your left hand and foot to meet them.
Complete another push-up there.
Return to center and repeat on the opposite side.
One set is five shuffles in each direction.
Isometric Chest Squeeze
Stand with your hands in front of you with a 90-degree bend in your elbows.
Hold your hands together and squeeze your chest as hard as you’re able to.
Straighten your arms and pull your body up so it is hovering over the floor.
Then engage your triceps muscles as you bend your elbows until theyre at about a 90-degree angle.
Press down from your hands and straighten your arms to return to the starting position.
To make the exercise easier, keep your knees bent at a 90-degree angle.
One set is 12 reps.
2.
(If thats too difficult, you’re able to keep your knees on the floor.)
Keep your core engaged and your body in a straight line.
Push up and straighten your right arm.
Then straighten your left arm as well.
Repeat for 30 seconds, switching off which arm goes first; thats one set.
Pause at the bottom and then push off the floor to return to the starting position.
One set is 12 reps.
Back
1.
Using your back and shoulders, lift your chest and arms off the mat.
Hold and then lower into the starting position.
One set is 15 reps.
2.
Hold, engaging the hamstrings and glutes; then bring your arm and leg back to center.
Repeat with your left arm and right leg.
Complete 15 reps on each side for one set.
Using your back and shoulders, lift your chest and arms off the mat.
Hold and then lower into the starting position.
One set is 15 reps.
Core and Abdominal Muscles
1.
Plank
Start on the mat on your hands and knees with your hands beneath your shoulders.
Extend your legs behind you so your toes are pressing into the floor to stabilize your body.
You should feel your legs and glutes working to hold your body steady.
Your body should be forming a straight line from the top of your head to your heels.
Hold for 30 seconds, or as long as you’re free to manage; thats one set.
Pull your knees up and into your chest as you lift your shoulder blades off the floor.
Stack your feet on top of each other and lay your top arm on your waist.
Lift your hips off the floor while holding your core tight.
Your body should form a straight line from top of head to heels.
Lift your top arm straight up into the air so its perpendicular to the floor.
Hold for 30 seconds or more.
To make it more challenging, lift your top leg up and down as you hold the plank.
Switch sides and repeat; thats one set.
Legs
1.
Jump Squats
Stand with your feet shoulder-width apart.
Keep your weight in your heels and your chest up throughout the movement.
Pause at the bottom, then drive through the heels as you jump straight into the air.
Land softly on your feet and immediately lower into a squat to repeat.
One set is 10 reps.
2.
Reverse Lunge
From a standing position with feet together, step your right foot directly behind you.
Keep your back upright and eyes looking straight ahead.
Do 10 reps and then repeat on the opposite leg; thats one set.
Donkey Kicks
Start on your mat with your hands and knees on the floor.
Tuck your chin slightly into your chest.
Your knee should maintain a 90-degree bend the whole time.
Be careful not to arch your back or shift your hips as you move your leg.
Hold, and then bring your leg back down to the starting position.
Repeat for 12 reps and then switch sides; thats one set.
Full Body
1.
Burpee
Stand with your feet shoulder-width apart.
To make it more challenging, add a push-up before jumping up from the plank.
One set is 10 reps.
2.
Mountain Climbers
Start in a plank position.
Continue switching back and forth at a quick pace for 30 seconds; thats one set.
At the same time, step your right hand and left foot forward while staying close to the floor.
Then move your left hand and right foot forward.
To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size.
She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine’sRegistered Dietitian-NutritionistMember Interest Group.
