Strength training isn’t all about the machines or lifting heavy weights at the gym. Using the weight of your own body to create a resistance was one of the earliest forms of strength training. So who says you can’t build up muscles without spending hours at the gym?
The exercises named below are considered to be the 3 primary body weight exercises, and here’s how to do them:
1. Push-ups
Push-ups are a classic body-weight resistance exercise with a very simple procedure to follow. All you need to do is to lie face down on the floor with your feet not too far apart from each other. Next, place your hands on the floor at shoulder level, then raise your entire body until your elbows are nearly straight, using your hands and toes for support, then lower your body to a point where your elbows are at a right angle. Make sure your body doesn’t touch the floor before repeating the procedure again.
Count one up and down movement as one push-up repetition. Remember to try maintaining a regular pace. Make sure you maintain the correct posture throughout the set. You can rest for a minute and then go again.
2. The Squat
Squatting is another bodybuilding exercise that doesn’t necessarily require weights. It might seem really easy to do at the start, but once you’ve done up to around 20 reps it becomes really tough, especially on your knees, upper legs and butt.
To do this exercise, stand with your feet about shoulder width apart, then keep your hands on your hips, your sides, or even crossed over your chest. Keep your back straight and then bend the knees and squat down like you’re about to sit. Make sure your knees are bent at approximately 90 degrees and then push back to the standing position and repeat the whole procedure again.
It’s important to take note that this exercise exerts a lot of pressure on your knees, so if you feel pain at any time, it’s only wise that you stop. Start with 3 sets of 10 repetitions.
3. Shoulder dips
This exercise is performed either with a chair or bench. The first thing you must do is to select a very good bench that you’re sure won’t slide out from under you. Sit on it and slide your butt forward off the bench so that you are supporting your whole body weight on your hands.
Then, with hands still on the bench, lower your body until your elbows are inclined at about 90 degrees. Make sure to not go below this because it might not be safe for your shoulder joint. Go back to the position you started from and then repeat the same process again.
You can start this exercise with your feet flat on the floor and as time goes on, you could progress to performing this exercise with your legs fully extended in front of you.
Conclusion
These 3 exercises are great ways to build strength in a fitness program. The beautiful thing about them is the fact that they could be all done on the same spot and don’t require weights at all.
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