Easy Bodyweight Exercises For A Healthy Lifestyle

In today’s fast-paced world, finding time to hit the gym or participate in a structured workout routine can be a challenge. However, staying active and maintaining a healthy lifestyle should not be compromised due to time constraints or lack of access to exercise equipment. This is where bodyweight exercises come to the rescue! To know more about bodyweight exercises, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips.

Importance of Bodyweight Exercises

Bodyweight exercises hold significant importance in any fitness routine. “They allow individuals to use their body weight as resistance, promoting functional strength and muscle development,” said Arora. He said that since these exercises engage multiple muscle groups simultaneously, they mimic natural movements, making them more practical for everyday activities. “Additionally, bodyweight exercises are suitable for people of all fitness levels, as they can be easily modified to match individual capabilities,” he added.

“Moreover, bodyweight exercises are low-impact, reducing the risk of injuries compared to exercises involving heavy weights or machines. They also improve balance, coordination, and flexibility, contributing to better overall body awareness and control,” said the expert. 

“Another advantage is their cost-effectiveness – you don’t need expensive gym equipment or memberships to reap the benefits of a good workout,” he added.

Also Read: Home Workout: Top 5 Bodyweight Exercises To Burn Calories

As per the Harvard Health Publishing, engaging in regular bodyweight exercise can significantly lower your risk of developing heart disease, diabetes, obesity, various types of cancer, joint pain, and Alzheimer’s disease. Moreover, exercise has the remarkable ability to boost your mood, decrease stress levels, and enhance the quality of your sleep.

Easy Bodyweight Exercises You Can Do Anywhere

Here’re some easy bodyweight exercises you can do anywhere, as per the expert.

Push-Ups

“The classic push-up is a versatile exercise that targets the chest, shoulders, triceps, and core. If you are a beginner, you can start with knee push-ups and progress to full push-ups as they build strength,” said Arora.

Squats

“Squats are effective for strengthening the legs, glutes, and core. While performing this exercise, keep your feet shoulder-width apart, ensuring your knees stay aligned with your toes,” said the expert.

Plank

Planks engage the core, shoulders, and back muscles. The expert suggested holding a plank position with your forearms on the ground and your body in a straight line for as long as you can maintain proper form.

Lunges

Lunges work the quadriceps, hamstrings, and glutes. “To perform this exercise, step forward with one leg, lower your body until both knees form 90-degree angles, and then return to the starting position. Repeat with the other leg,” said Arora.

Also Read: 5 Bare Minimum Exercises You Need To Build Strength

Glute Bridges

“Glute bridges strengthen the glutes and lower back,” said Arora. “To perform this, lie on your back with your feet flat on the ground and push your hips up, forming a straight line from your shoulders to your knees,” he explained.

Tricep Dips

“Tricep dips target the back of your arms. To have benefit, sit on a sturdy chair, place your hands on the edge of the seat, and lower your body down and up using your arms,” said Arora.

Conclusion

These exercises are not only convenient but also effective in building strength, flexibility, and endurance. Remember to perform each exercise with proper form to avoid injuries and to modify the intensity based on your fitness level. Whether you’re at home, on vacation, or in a park, you now have a range of exercises at your disposal to keep yourself active and healthy.

[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]

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