When it comes to working out at home, nothing quite beats the convenience, flexibility, and benefits of bodyweight exercises. And while joining a group class can be fun or going to the gym allows you to socialize with friends or neighbors, a bodyweight workout–sometimes referred to interchangeably as a functional workout–lets you squeeze in time for physical activity regardless of where you are.
In this article, we explore some of the key benefits of bodyweight exercises, and five moves you can try at home today. As always, talk to your health care provider before starting any fitness regimen.
What are the benefits of bodyweight exercises
The first benefit of this type of workout is you can adjust any move in accordance to your fitness level. For example, push-ups can have variations for beginners such as a knee push-up, as well as an advanced version like the one-arm or clapping push-up.
Second, your entire body is engaged when you use your weight. This in turn can help improve mobility and build strength–no bulky equipment or hefty dumbbells required.
Third, you’re able to do double duty by combining cardio with strength training. This is a great way to maximize your workout if you have little time–and space–to spare. Squeeze in a session in your own living room or bedroom and you’re good to go.
First things first: get warmed up
There are several functional exercises that you can do and below we list five of the most popular. But as with any workout, always begin by warming up your muscles and getting your heart rate going. If you have a compact treadmill at home, you can do a three to five minute run. No treadmill? Feel free to run in place. Alternatively, you can jump rope, jog up and down the stairs in your condominium, or do some jumping jacks.
What are the five best bodyweight exercises
Push-ups
Push-ups are a highly-effective way to build your upper body strength. As you work to stabilize your body, this move works your shoulders, chest, and triceps, but also your quads, abdominal muscles, and glutes.
How to do a push-up: A push-up can be described as a moving plank. Begin by getting on all fours, keeping your back straight, and your gaze facing forward. Lower your body then move up. Your arms must be close to your body ideally at a 45 degree angle. You may adjust your arms so they are positioned closer to the body or slightly wider. For beginners, you can start by doing knee push ups.
Squats
It may appear seemingly simple, but bodyweight squats can boost your strength, improve your mobility, and even help you lose weight. Squats engage your legs, glutes, as well as your lower back.
How to do squats: Begin in the standing position with your back straight. Squat down until your thighs are parallel to the floor. Then return to the starting position. When it’s time to take it up a notch, you can try jumping squats. From the squat position, move upwards into a jump and straight back into a squat. You can even incorporate weights into this workout by holding a kettlebell. For a more advanced squat, try the one-legged variation, also known as a pistol squat.
Planks
Elbow planks do a great job of engaging and stabilizing your entire core and building your balance. This popular bodyweight exercise also works out those quads and glutes. When done regularly, planks can even decrease lower back pain and improve your posture.
How to do a plank: Get down on all fours with your elbows positioned directly above your hands, and your forearms flat on the floor. Keep your body in a straight line from your head all the way to your knees. Hold this position for as long as you can. As you progress, you will eventually be able to do longer planks. There are several variations you may also try such as the mountain climber (pull your knee bending it into your chest then repeating the same move with the other knee) or the plank jack, which involves jumping both feet out while in the standard position, then jumping back in.
Lunges
A lunge is a type of unilateral exercise, which by contrast to a bilateral exercise wherein both sides of your body performs the same move, requires movement by a single arm or a single leg. Lunges help improve balance, stability, and core strength while primarily targeting the legs and glutes.
How to do lunges: Begin by standing straight with your feet at the same width as your hips. Engage your core as you step forward until both knees are bent at a 90 degree angle. Return to the starting position by pressing your heel. You can do lunges in place or if you have more space at home, try walking lunges. Once you have built up your strength, progress to the more challenging jumping lunge.
Burpees
The burpee combines cardiovascular and resistance training in one explosive move. This challenging bodyweight exercise gets the heart pumping fast but over time greatly improves strength, mobility, balance, and coordination.
How to do a burpee: Begin with your feet positioned at shoulder width. Lower your body to the floor as you push your hips back and bend your knees. Shift your weight to your hands as you place them on the floor, then return to the standing position. As you gain strength, you can incorporate a push-up into your burpee or a jump.
Enjoy abundant space for every activity at East Bay Residences
Whether you are squeezing in a home workout, making time for personal hobbies, or entertaining company, East Bay Residences offers a variety of unit options with plenty of space and flexibility for your life’s passions.
From one-bedroom to three-bedroom units, find a space that suits your needs best at the Larsen or Fordham tower.
Larsen Tower offers one-bedroom units that go as large as 39 square meters, two-bedroom units that measure up to 67 square meters, and three-bedroom units that go up to a generous 107 square meters.
On the other hand, Fordham Tower’s flexible junior two-bedroom measures 48 square meters. Require more space for a growing family, entertaining friends, or perhaps your ideal home gym? The two-bedroom prime goes up to 74 square meters.
And if you want to take your workout outdoors, East Bay Residences has generous amenities for any activity you wish to do. This includes a pool, fitness gym, jogging path, and multipurpose court. For your other recreational activities, enjoy the open space and greenery provided by the Great Lawn and Barbecue Area.
Furthermore, East Bay Residences has a retail row with a supermarket and bank so your essentials are always within reach. It is truly the epitome of the signature Rockwell lifestyle, with its trademark security, exclusivity, and privacy.
To learn more, download the Larsen or Fordham e-brochure or contact Rockwell Land today.