Top 4 Bodyweight Exercises of 2020
Here are our top 4 bodyweight exercises for 2018, These 4 exercises cover each major muscle group. It works through push, pull, squat and abs.
The Exercises
Stability ball pushup
This is a push-up progression which ads a much larger degree of stabilization to the exercise. Place hands on the stability ball this will cause your abs and shoulders to work harder. Furthermore, To increase the difficulty place hands on the side of the stability ball. This will create an isometric contraction as it is necessary to squeeze the ball while doing the push-up.
Pull ups
Pull ups are a great way to work your back muscles. The focus will be on your lats. Grab the bar a bit wider than shoulder width. Pull your body straight up keeping abs engaged while driving your elbows to your back pocket. Still working on your pull ups check out these great progressions.
Negative Tempo Squats
It always good to look for progressions. We did just that with the squat. Lower into the bottom of the squat using a 5 second tempo for the negative portion of the exercise. Pause at the bottom for 3 seconds, then explode up with a tempo of one second. This will add more time under tension and will be sure to make the exercise more challenging. Learn how to improve your squat here.
Thread the Needle -Plank
Thread the needle plank will round up the top 4 bodyweight exercises of 2018. This is a great way to target your abs and obliques. You have to work through stabilization as-well as rotation during this exercise. Start in the plank position hold one arm under your body, rotate out to the side until your finger is pointing to the sky. Next, rotate back into the plank threading the needle under your body with your hand. Find out 6 more great plank variations here.
See all 4 Exercises below
Benefits of Bodyweight Training
One of biggest benefits of bodywieght training is that it’s free and can be done almost anywhere! There are no excuses if you can’t make it to the gym or don’t want to pay for equipment of a gym membership. Bodyweight exercises are still an effective way to train in order to promote a healthy and active lifestyle.
Here is a list of a few more benefits:
- Improve heart health and circulation – any form of exercise can help the heart pump blood more effectively. This naturally reduces blood pressure levels. Like any other muscle the heart strengthens when it is worked effectively.
- build and maintain muscle mass – muscles burn more calories than fat, building and keeping muscle will help promote a healthy metabolism and body fat ratios.
- Improve bone and joint health – Muscles attach to bones, having stronger muscles helps to strengthen your bones and also protect them. This will help decrease risk of injury.
- Improve mental health and decrease risk of depression- When you exercise the body releases endorphins which helps to make you feel good. This can help combat against depression.
Looking for a great at home workout try this.
