There are several things you can do when you have to identify the best body weight exercises for your training. First of all, you need to start at your level, and the right exercises will be neither too difficult nor piece of cake. Good exercises make you sweat, you can feel the muscles working, yet they don’t request superhuman efforts on your part.
Don’t go into the hardest because you might get disappointed and fail with the body weight training practice. Just start where you are!
Types of body weight exercises
The following types of exercises are among the most popular and widely used. You can find a plethora of Internet references to them, together with instructions and video tutorials. Whichever you choose, keep in mind that the best body weight exercises are those that make your muscle stronger, also increasing your general body resistance.
But you can only identify the routines that work by testing them for around three weeks, making notes of the physical progress that you register weekly.
Body weight squats get the best out of you, because they work a pretty complex series of muscles. They are great for the core muscles, the hips, the legs and the back. They also help one correct posture problems. However, although they seem simple, they’ll give you a bit of hard time at first.
We have lost the natural correct posture because of too much sitting. Therefore, you first need to learn how to perform the squats in order to take full advantage of them. Once you master these exercises in their simplest form, you can move on to increasing the difficulty. This is possible by performing:
-single-leg squats or pistol exercises;
-a jump at the end of the squat;
-reverse lunges etc.
Push ups are the basics for more sophisticated body movements, even if they are mainly known for their importance in upper body training. You can get started with parallettes and then continue with all sorts of difficult exercises when you are in the right shape for that.
Such is the case with decline push-ups for instance. These are harder to perform due to the elevated position of the feet. The body position allows you to train for triceps, shoulders and abs depending on the grip, the hip position and the leg motion.
Inverted rows perfectly compliment push ups. The former will strengthen the chest allowing the chest to rest, while with push ups the exercise works the other way round: working the chest and allowing the back to rest.
The best body weight exercises in training circuits
Most experts advise to use body weight to train in circuits. You should perform a certain number of strength exercises sequentially, following one another. You can run three circuits per training session, and within every circuit there will be a number of repetitions for every exercise. You can rest for a short time in between circuits.
Stamina and resistance, these are the two main benefits of such circuit training. You will increase bone density, improve ligament and tendon strength and you’ll reduce the risk of injury during training. Consistently use the best body weight exercises, and they’ll make a difference for you!
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