3 Essential Bodyweight Exercises to Get in Shape

Bodyweight exercises are one of the best ways to conveniently stay fit as you don’t really need to go to the gym to do them. They activate the core muscle groups, and all you need to do them is some free space and minimal equipment like a foam mattress to protect your body parts and make you feel more comfortable or something like chin up bars.

There are many bodyweight exercises that can help you get in shape, and you can do all of them if you’ve got the time and energy, or just a select few. If you’re a beginner who wants to start doing bodyweight exercises for 30-40 minutes at home, but doesn’t know where to start, here are the 3 exercises that you’ll see plenty of results from.

Pull Ups, Chin Up & Reverse Pull Ups, Chin Ups

All of these exercises train your lats and biceps, however, there is a slight difference between them. Chip ups put your biceps under more stress, while pull-ups hit your lats harder. Generally, the wider your grip is, the more it will hit your lats, and the narrower your grip is, the more it will hit your biceps. All you need for these exercises is a door frame and one of the various different types of chin up bars. If you’re not strong enough to do proper chin ups and pull ups, you can do reverse chin ups and pull ups, which are basically performed by getting a firm grip of the bar, jumping so that your chin reaches the bar, holding onto the position for a few seconds, then slowly lowering yourself from the bar.

Push Ups

In my opinion, push-ups are the ultimate exercise, period. They activate almost every muscle in your body, increase functional strength, enhance your cardiovascular system, increase muscle definition, protect your shoulders from injury, prevent lower back injuries, improve your posture, and so on. When doing push-ups, you can choose to either put most of the pressure on your chest or triceps. The narrower your hands are, the harder you’ll hit your triceps. Conversely, the wider they are, the harder you hit the chest.

Hanging Leg Raise & Planks

Hang from a pull-up or chin-up bar with your hands at shoulder width. Grab the bar firmly and lift both of your knees until they’re at a 90-degree angle with your torso. This exercise will strengthen your core, and help you get rid of that pain in the butt belly fat that you can’t hit with normal ab workouts. Planks, on the other hand, help you work out all of your abs, while also strengthening your core. Assume a push-up position, bend your elbows and place your forearms flat on the floor. Tighten your abs and keep your back flat. Hold this position for as long as you can endure.