If you are one of those people who believe that building muscles need heavy weights and a gym, then you never use your body in the right way. You just need to be creative with your bodyweight workouts, and you can lose fat, get fitter, and bulk up without ever having to touch a dumbbell.
Below you’ll find the five best bodyweight workouts demonstrating the truth of those words. Bodyweight-training master Sean Bartram designs these bodyweight workouts. He was the trainer for the Indianapolis Colts cheerleaders, helping them develop show-stopping gymnastic power.
If you still need a gym for bodyweight exercise, findyourgym.ae helps you to compare and find the best gym in Dubai for you.
Press-ups
Press-ups are a great exercise movement to help improve upper-body pushing strength. They can help build muscle mass, strength, and endurance, depending on how you vary volume, sets, and reps.
How to do the exercise
- Set up with your weight supported on your toes, hands beneath your shoulders, and body straight.
- Keep your core locked so a straight line forms between your head, glutes, and heels.
- Lower your body until your chest is an inch from the ground, then explosively drive up by fully extending your arms.
Perform 20 reps of this classic blubber-burner.
Step-up with Knee Raises
Unilateral (stepping) training can help strengthen stabilizing muscles and can be used to even out imbalances. If your left side is weaker than your right, give it a leg up by dedicating an extra 15 reps to your frailer pin.
You can find step-up classes near me by using findyourgym.ae.
How to do the exercise
- Place a bench or a box in front of you and step onto it with one foot.
- As you plant your foot, drive with your other foot bringing your knee up as high as possible. Lower it back down and step back onto the floor.
- Repeat on the other side.
Dips
Dips are arguably the best bodyweight exercises for developing upper-body strength and size. Yes, they sear your triceps, which comprise around 60 percent of your upper arms. Remember to keep your shoulders down and relaxed; you don’t want to be hunched over.
How to do the exercise
- Grab your dip bars with your palms facing inward and your arms straight.
- Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out.
- Drive yourself back up to the top and repeat.
Groiners
One of the brilliant warm-up exercises. Opening up your hips and thoracic region massively increases your body’s range of movement. Perform these exercises through a larger ROM, and you’ll garner significant extra muscle growth from your workout.
How to do the exercise
- Start the exercise in a press-up position.
- Jump forward so both legs land next to your hands.
- Return to starting position.
Sit-ups
Sit-ups make a good abs circuit finisher since they build core stability and control. To get the most out of sit-ups, do them in a slow, controlled fashion. Focus on engaging your core muscles rather than using momentum to lift your torso. Avoid using your arms to pull your head up as this can put a strain on your neck.
How to do the exercise
- Lie on the floor with your knees bent.
- Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs.
- Lower under control back to the start position.
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