I’ll admit it; I am hooked on bodyweight exercises. I have been working out for 2 decades, rotating through dozens of different workout fads, but one aspect to my workout programs that have always been consistent are the use of bodyweight exercises.
I never really thought about why bodyweight exercises were so important to me until I started marketing my fitness product Strength Stack 52. Now, all the importance aspects of bodyweight exercises have become clear. If you exercise regularly and don’t incorporate bodyweight exercises, here is what you’re missing:
1) Dual purpose workouts
It’s easy to mix strength training exercises with cardio exercises.
2) Efficient workouts
Reduce the time spent loading barbells, adjusting machines and driving to a gym.
3) Burn that fat, fast
Just a few minutes of exercise increases your metabolic rate, which allows your body to burn more calories throughout the day.
Any age or skill level can do them.
5) Improved core strength
Most people don’t know that the core area comprises more than just abs. The core actually makes up almost 30 muscles and bodyweight exercises can improve them all.
6) Gumby like flexibility
With a full range of motion, bodyweight exercises are a great way to keep joints limber.
The number one excuse for not working out is a lack of time. With bodyweight exercises, no time is no excuse.
8) Better balance
Since no weights are used, you are using your body as balance to complete the exercises.
9) Reduced boredom
With hundreds of bodyweight exercises you can do just about anywhere, there is little chance you could get bored compared to sitting in a machine doing the exact same movement over and over.
There are many ways you can compete with other people to challenge yourself to push out more exercises and reps.
No need for gym memberships!
12) Injury prevention
Usually safe as you won’t drop a weight or bar on yourself and the movements are usually quite simple.
13) Plateau breaker
If you are at the gym and want to add variety to your workouts, it’s easy to turn a normal set into a super set with bodyweight exercises.
With all of those benefits, how could you go any longer working out without bodyweight exercises?
I recommend starting to incorporate bodyweight exercises in your routine with the three below exercises.
1) Body Rocks-Lay on your back with your legs in a vertical position and your arms over your head. Use your abs to rock your body up to almost a seated position. Rock back down. Do these for 30 seconds and your abs will feel like they’ve got the workout of a lifetime.
2) Shoulder Annihilators-Assume the push-up position with your forearms on the ground. Rotate up and out off one arm ending with your chest perpendicular to the ground. Your shoulder muscle should be bearing the weight of the body rotation. Do 10 of these for each arm and your shoulders will definitely feel the burn.
3) Scorpions– Assume the push-up position. Move your left leg as far as possible past your right leg and rotate your head and body to the left. Repeat with other side. Do 10 of these on each side and your mid-section will definitely feel the burn.
This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 bodyweight fitness cards.
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