Best Body Weight Exercises - No Gym Required
The human body is the very best piece of fitness equipment ever invented. For you see, the combination of gravity with the weight of our body provides the resistance that we need. Yet, sadly we either forget this or we have not been trained properly. To this end, we will showcase five different body weight exercises that you can do at home without any weight other than your own body. We will provide you also with the three essential exercises and several variations including a variation with the much loved balance ball.
Fun Human Body and Fitness Quotes
The human body is the best picture of the human soul.
The human body has two ends on it: one to create with and one to sit on. Sometimes people get their ends reversed. When this happens they need a kick in the seat of the pants.
I think the human body is beautiful, and I don't really have a huge problem in dealing with it, but it's the context, the environment and what I feel about it that that makes the difference for me.
Begin with Warm Up - End with a Cool Down
All exercise programs need a warm-up and a cool down just as book needs an introduction and a well versed ending, each daily exercise routine should have chapters. Open with a warm-up of jogging in place or running around the house like a mad person picking up and straightening things and putting them back in their proper place. And in the end, do a short cool down and transition back gracefully into the real world. I like to do stretches right after my warm-up and then again right before my cool down. Don't skimp on your warm-up and never shorten your cool down - these are important ingredients in your exercise program.
Do your exercises daily and your body and your soul will forever thank you.
Daily Commitment to Your Body Weight Exercises
If you were to belong to the expensive gym you would either go and be committed to the investment or feel guilty for ignoring this investment you have made in your health. Likewise, daily you need to set aside a time of the day - preferably twice a day and do one, two or three set of these exercises.
The Three Essential Body Weight Exercises
When I do these three simple exercises daily, I feel like a new person - younger and more alive and vibrant. I feel my skin glow and I actually like me. When I a lethargic throughout the day and ignore these exercises, I feel as if the light within me is dim.
These three exercises are simple and fundamental. These exercises help us with our daily lives by providing the strength and stability we need in order to get through our hectic and demanding lives.
Three Essential Body Weight Exercises
Legs, Quadriceps, Soleus, Core and Buttocks
Three sets of eight
Hold and Aim for Three Minutes
Three Sets of eight
Beginning Leg Lifts with a Chair or Kitchen/ Bathroom Counter
Leg Lifts with the Balance Ball
Leg lifts with the balance ball is one of my favorites. It is simple to do and works both the core and the leg muscles at the same time. Do you have to have a balance ball? Not really, you can start out using a couch or a rocking chair and later graduate tot he balance ball.
The balance ball offers a number of fantastic features for stability training and tightening our core. If you have master leg lifts, I would recommend the smalll investment in the balance ball if for no other exercise than this one.
Leg lifts with the balance ball hits your longest and largest muscle groups - the ones in your legs and it offers much needed balance training.
Leg Lifts in the Kitchen or Bathroom
The very basic leg lifts can begin in the kitchen or bathroom with using the counter for stability.
Advance Leg Lifts
The advanced leg lifts without any equipment, without the balance ball, are done on the floor with your hands directly under your shoulders. See the photo to the right for a visual guide.
The plank is both an exercise and a test. I wish every elementary school would end their day with a plank test. Why? Because it is a fundamental test of strength and stability. The plank sets the foundation for all muscle development. It is a very straightforward exercise and very straightforward test.
When I was teaching fitness to children, I found the plank test to be both challenging and fun. What is wonderful about the plank test is it works for children of all ages.
For adults, the plank test is very challenging as it demand both coordination and strength. This simple exercise is fundamental to good health and something everyone can do every day of their life - no gym required.
Squats work the quadriceps, the largest muscles in our body. If we are seeking to rapidly change our metabolism and drop some pounds, the squats and the stairs heavily favored by fitness professionals.
For beginners, do use a chair or counter for stability and work your way up to hands free.
Motivational Quotes - "For What You Have Tamed" - Exercise
'Men have forgotten this truth,' said the fox. 'But you must not forget it. You become responsible, forever, for what you have tamed.'
Antoine de Saint-Exupery
A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks.
Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle.
The joy of life consists in the exercise of one's energies, continual growth, constant change, the enjoyment of every new experience. To stop means simply to die. The eternal mistake of mankind is to set up an attainable ideal.
Foxy Bodies Carefully Crafted Through ExerciseClick thumbnail to view full-size
Sweat Like a Pig
Whatever fitness program that is right for you - either the fancy fitness club, the simple gym down the street or my home time favorite of using your own body weight as shown here, the results all can be outstanding. Our body loves exercise and yes initially like all new routines, it will be difficult but as the saying goes - "sweat like a pig, work like a horse in order to look like a fox" is not trite, it is true.
Change your physical appearance, change your mental outlook - all of these changes can only come from within - gym or no gym.
I challenge you to start with a set of 8 repetitions, twice a day of each of these three types of body weight exercise and see if you don't begin to look and feel like the fox you are suppose to be.
Share Your Fitness Experiences
Have you incorporated body weight exercises into your daily routine?
© 2014 Kelly A Burnett