ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

8 Best Body Weight Exercises

Updated on December 15, 2011

You don’t need dumbbells, machines or barbells to get a good strength-training workout in. Using your own body weight for an exercise session can be a great way to build muscle, burn fat, and save time. The best moves are ones that target multiple muscles. Combine these eight exercises in your next exercise session to get the results that you want.

Inverted Flyers

Inverted flyers target your legs, abs and butt and is a balancing exercise. Begin in a standing position with feet hip-width apart. Plant the right foot in the ground as you lift the left knee to a ninety degree angle and swing the right arm forward. Lean forward kicking the left leg behind the body. At the same time reach forward with the right hand and extend the left elbow behind you. Point the left toes and straighten your left arm for full extension. Your body will form a "T" position. Return to starting position and repeat several times. Increase the intensity my moving quickly.

Extended Lunge

Changing the position of your upper body in this lunge hits the inner and outer thigh more than the traditional lunge and engages your shoulders, back and abs. Begin with your feet hip-width apart and your arms extended above your head and palms facing each other. Lunge forward, keeping your knee in-line with your ankle. Bend at the hips, forming a straight line with your body. Stay in this position as you rotate palms out pulling and lower the arms down by your side. Step back and repeat.

Pushup Variations

Drop down and give me 20 is one of the best ways you can work your chest muscles. Steer away from the standard pushup to add variety to your workout and to tone your chest and arm muscles quicker. Start with simple variations, like hands in close or raising one foot as you lower down to the floor. As you get stronger, perform pushups with your feet on a balance ball or on a bench.

Jump Rope

You don't need an actual jumprope to hop in place and move your arms in circles. Maintain the form of jumping rope and burn calories fast. Jump in different patterns, like jumping side-to-side or high-knees.

Squatting Variations

Squats are very effective when it comes to toning the quads, hamstrings and glutes. Maintaining proper form is crucial in order to protect your knees. There are several ways you can mix up the standard squat, including taking your legs out wide to form a pile squat. Another variation is staggering your feet some, some one foot is slightly in front of the other. If you have access to a hill or an incline, stand with your toes going down hill and perform squats on an incline. In any squat, make sure your knees do not cross the line over your ankles.

Bicycles

This exercise is the most effective exercise you can do for your abdominals. The movement targets the entire ab muscle and the obliques. Perform it by lying flat on your back, bringing your knees up to a square. Place your hands behind your head and engage the core. Instead of crunching straight up to the ceiling you will crunch up at an angle, meaning your left shoulder is going to come towards your right knee and vic-versa. As you crunch up, kick the opposite leg out. Rotate side to side.

Planks

Performing planks not only works your abdominals but works your shoulders, back and triceps. Doing different variations will keep your muscles guessing, helping you tone your entire body. If you can hold a plank for more than 30 seconds, it's time you added a challenge to it. Start with raising a leg. Then, raise a leg and the opposite arm at the same time. Another variation is putting your feet on a raised platform. Side planks are an effective way to tone your obliques. Play with the placement of your arms and legs and see how you can make a difference in your routine.

Back Stretches

Stretching should be part of everybody's exercise routine. Improving your flexibility will improve the range that you can lift weights, move throughout the day and can decrease your risk for injury. One of the most neglected muscle are the back muscles and since the back causes so many problems and pain, make sure you stretch it every day. To stretch your entire back, lie flat on your stomach with your legs and arms stretched out, like you're superman. Point your toes and fingers and pull apart. Imagine you're increasing the space between each vertebrae. Other good stretches include arching and rounding your spine or performing twists.

Comments

    0 of 8192 characters used
    Post Comment

    • KBEvolve profile image

      Kenneth Brown 6 years ago from United States

      Really great exercise advice here. There's a few that I've never seen before, so I'll have to give them a try.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)