Here are a few simple bodyweight exercises you can do while you are parked up for a couple of days.
The squat is a staple of any bodyweight program for your legs. Anyone can squat and you can make them harder or easier depending on your fitness level. Here’s how to do the perfect squat:
Start with your feet slightly wider than your hips and arms crossed over your chest (or if more comfortable straight out in front of you). Your weight should be evenly distributed in your feet. Next slowly move you hips back and down until there’s roughly a 90 degree angle at your knees.
Make it easier: don’t go down as far.
Make it harder: Do it slower. Count to 3 on the way down and 3 on the way back up again.
- DYNAMIC LUNGES
Here is a great opportunity to challenge your strength and balance.
Start standing with your feet hip distance apart. Take a big step forward and bend your knees until both front and back knee are at 90 degree angle at the bottom of the lunge. Make sure you stay balanced and controlled by keeping everything moving in a straight line. Next push off your front foot and bring your front leg back to the standing position. Repeat on the other foot.
Make it easier: Don’t go down as far and hold onto something to help with your balance.
Make it harder: Add some weight and hold it in front of you arm bent at chest height.
- PUSH UPS
Start with your hands a little wider than your shoulders and your feet hip width apart. Lower yourself under control until your elbows reach 90-degrees and then press away from the ground. Make sure to keep your core tight to keep your lower back from arching.
Make it easier: Feel free to perform push ups from an incline position.
- TRICEPS DIPS
Keep those arms in shape with triceps dips. The triceps are the muscles in the back of your arm between your elbow and your shoulder. To do a triceps dip, sit on a chair with your hands either side of your bottom. Move your bottom off the seat and slowly lower your body down until there is a 90-degree angle at your elbow. Remember to keep your chest lifted and your shoulders away you’re your ears.
Make it easier: Incline your body against a wall, with hands at shoulder width and lower your body towards the wall
Make it harder: Moving your feet further away from your hands will increase the difficulty of this exercise.
There are so many bodyweight options to train your chest and arms, but often your back muscles get left out. A fantastic way to make sure your shoulders stay healthy is by making sure your back is nice and strong. Supermans are an awesome way to work your back without weights.
Start by lying face down with your arms out in front of you. Next, activate your glutes (butt muscles) and back muscles to slowly lift your arms and legs a few centimetres off the ground. Squeeze your shoulder blades together. Hold this for a couple of second and then release your arms and legs back to the floor.
Make it easier – If this is too tough or you feel pain in your lower back, try lifting just one arm and the opposite leg, then alternating to the other side.
- GLUTE BRIDGE
There is no better way to undo all the sitting we often do than the humble glute bridge. Start on your back with your feet close to your butt and about hip distance apart. Push your heels into the ground and raise your hips ensuring that the weight is evenly distributed between each leg. The key with the glute bridge is to ensure your hips remain in the correct position by bracing your core throughout the movement. Slowly lower your hips back down to the ground and repeat.
Make it harder – Want to make it more challenging? Try doing a glute bridge with a mini band.
A strong core is crucial for maintaining good posture and reducing your risk of injury. Planks are an excellent way to build up your core strength and you can make them easier or harder depending on your fitness. Start on your belly with your elbows underneath your shoulders and your feet hip width apart. Draw your belly button in towards your spine and lift your hips so your body is in a straight line from your head to your heels. You shouldn’t feel any tension through your lower back.
Make it easier – If you struggle to hold a plank on the ground, then incline your body on a railing, arm chair or steps.
If you want to know how to put together a program, tailored to your goals and exercise level then you might be interested in my BACK ON TRACK program. Drop me a message and we can soon get you started and BACK ON TRACK to a healthier, fitter and stronger you.