Training With Your Own Body Weight

You don’t like going to the gym? Or just don’t have time for it? Then these exercises for training with your own body weight are a great option for you!

You don’t like training with dumbbells or on machines in the gym? Then you are right here! In this article we would like to show you how you can easily train with your own body weight !

Below is a list of exercises that involve more than half of all the muscles in the body.

Remember that you can easily increase the effectiveness of your training: by letting several muscles work together at the same time. This way you can achieve the goals you have set for yourself much faster.

But the exercises with your own body weight not only strengthen your body. But also, of course , that your heart is pumping hard and your lungs are working properly.

In addition, the combination of different muscle groups not only increases your performance. In addition, it also has the advantage that it saves you a visit to the gym.

In contrast to the usual fitness exercises, these exercises with your own body weight also help with the following: You can prevent a muscular imbalance.

In this way you also reduce the risk of injury. Are you ready? Then find out here how you can best train with your own body weight!

How to best train with your own body weight

1. Pushups

Pushups are one of the best bodyweight exercises you can do. During push-ups, the upper chest muscles, the triceps and the anterior deltoid muscles, i.e. the anterior shoulder muscles, are particularly stressed.

• Push-ups strengthen the muscles that are important for everyday life. In doing so, they imitate a completely normal pushing or pushing movement.
• To do pushups, you bring your body into a kind of board position on the floor. The hands lie directly under the shoulders on the floor. And the feet are hip-width apart.

• You should make sure that your lower back doesn’t sag. Now you bend your elbows and lower your body towards the floor. Your shoulders should always be pointing down and back.

2. Riding a bicycle

You don’t need a bike to do this exercise! You must first lie stretched out on the floor. Then you lift your legs a little and bend your knees. And you clasp your hands behind your head.

• Next, raise your right elbow towards your left knee. At the same time, you stretch out your right leg.
• Now you continue this movement alternately on both sides. Just as if you were pedaling while riding a bike.
• Repeat the exercise ten times on each side.

This exercise can be challenging for beginners. Because it primarily challenges the abdominal muscles. It’s best to gradually increase the number of repetitions.

3. Pull-ups

Pull-ups are also one of the best exercises with your own body weight. Therefore, you should definitely include them in your training program. To do this, grab the pull-up bar with both hands and arms outstretched.

• The aim is to use your arms to pull your body up so far that you can bring your chin over the bar. And to minimize the movement of the torso and lower body as much as possible.
• As soon as you have managed to bring your chin over the bar in a controlled manner, you lower your body again. And do so until your arms are almost completely stretched again.

As you can imagine, there are really a lot of muscles involved in this exercise!

4. Isometric squats with your back against the wall

Who needs a chair when there’s a wall? This is a perfect exercise for strengthening your legs.

To do this, you first lean your back against a wall. Then you slowly slide your back down the wall. Until your thighs are in a position parallel to the floor.

You can find more information about isometric exercises here.

• During the exercise, make sure that your knees are just above your ankles. And keep your back straight.

• You should hold this position for about 60 seconds.
• If you want to make the exercise a little more challenging, you can stretch your arms forward and hold them that way.

5. Bench flexion support for the triceps

This exercise is also known as the triceps dip. And, of course, you can use it to strengthen your arm muscles, especially your triceps.

To do this, sit on a bench or other stable surface. This should be big enough for your hands to be shoulder width apart on the bench next to your legs.

• So next, you put your hands on the bench and grip the edge of the seat to the right and left of your buttocks. Your knees are at right angles with the soles of your feet touching the ground.
• Now you pull your shoulders back, your back is upright. And then you slide your buttocks over the edge of the seat and lower your body until your elbows form a 90-degree angle.

• Then you push up again. Then you repeat the process.

You notice: There are many reasons and possibilities for training with your own body weight.

Since there are numerous variations of each exercise, we are sure that you won’t get bored easily. And so you don’t lose your motivation!

You will see: The results of this training with your own body weight will not be long in coming!