Most people who want to build muscles gravitate toward free weights and machines. After all, nothing stimulates muscle growth quite like lifting weights. But bodyweight training can be just as effective. Bodyweight exercises are easier on your joints and require no equipment. Plus, they lead to improved posture and reduce the risk of exercise-related injury. Bodyweight workouts are a great place for beginners to start as they build strength.
Here are some of our favorite bodyweight exercises:
Plank is one of the best calorie-burning exercises. Plank burns approximately two to five calories a minute, based on weight. The exercise burns fat around your abdomen and gives you better posture and more flexibility. The forearm plank is a static core exercise similar to holding the top of a push-up, with both the elbows and hands making contact with the floor.The pose engages multiple muscle groups at once building core, back, leg, and arm strength.
2. SIDE PLANK
To lose the "love handles” and tighten the core, side plank is another great exercise.
3. PLANK WITH A STABILITY BALL (ADVANCED)
Stability balls are great tools, especially when it comes to your core.
Tip: How to buy the right stability ball
The rule of thumb is that you want to be able to sit on your ball with your legs at a 90-degree angle or slightly more, but not less. Use these guidelines when you buy a fitness ball: If you are 4'11" - 5'4,” get a ball that is 55 cm. If you are 5'5" - 5'11,” get a ball that is 65 cm.
Regular yoga practice is an excellent way to build muscle while lengthening and toning your body.
Yoga benefits your full body, both externally and internally. It's a great way to detox and improve your cardiovascular system while developing stronger muscles. Yoga enhances blood flow to your muscles, bringing oxygen and essential nutrients to active tissues. With more practice, you become more flexible, making your muscles far less susceptible to damage.
Written by Dipuo Mankheli