Top 5 Basic Body-Weight Home Exercises

In any situation, it’s always important to stay physically and mentally fit.

Today we are talking about some home exercises. Now you may all be thinking of the equipment needed to perform exercises at home.

I have listed the Top 5 Basic Body-Weight Home Exercises you can perform with no equipment needed. I have listed the exercises focusing on the beginners as well.

Here are the Top 5 Basic Body-Weight Home Exercises:

1. The Basic Push-Up

STEPS:

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.

BENEFITS:

1. Increased joint support.
2. Improves cardiovascular health.
3. Better muscle tone and strength.

2. The Basic Squat

STEPS:

1. Start by standing with your feet shoulder-width apart and your feet parallel
2. Put your hands on your thighs, look up and lift your chest.
3. Bend your knees, put weight on your heels, and slightly sit back.
4. Slide your hands down your thighs, so that your elbows reach your knees.
5. Ensure your knees don’t go beyond your toes and keep your head and chest upright.
6. Hold that position for 3-5 seconds.
7. Rise back upwards, press through your heels, and straighten out your hips until you reach the starting position.

BENEFITS:

1. It helps to burn calories fast.
2. Improves your flexibility.
3. Helps in your mobility and balance.
4. Strengthen your heart and lungs.
5. Prevent you from any of the joint injuries.
6. Postural improvements.

3. The Basic Burpee

STEPS:

1. Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
2. Lower your hands to the floor in front of you so they’re just inside your feet
3. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a push-up position.
4. Keeping your body straight from head to heels, do one push-up.
5. Remember not to let your back sag or to stick your butt in the air.
6. Do a frog kick by jumping your feet back to their starting position.
7. Stand and reach your arms over your head.
8. Jump quickly into the air so you land back where you started.

BENEFITS:

1. Offers you a full-body workout.
2. Boost your cardio and burn calories fast.
3. Strengthen your heart and lungs.
4. Improves your flexibility.
5. Boost your brain function.

4. Forearm Plank

STEPS:

1. Unless you want to turn your planking into an extreme sport, find a solid surface. Lie on your front with your fists clasped, elbows pushed into your sides by your ribs, forearms on the floor and toes tucked under.
2. Push your body-weight up so that it’s resting on your forearms and feet, in a straight line parallel to the floor.
3. Squeeze the muscles in your bottom and thighs and push your heels together (this increases the muscle tension in your legs and bottom), while pulling up on your pelvic floor.
4. Check your back and bottom aren’t popping up or caving in (tuck your pelvis under to switch on your lower abs) and that you are making a straight line from heels to head, so that your neck is parallel to the floor.
5. Relax your facial muscles. You could even try a smile (although only the floor should see that).

BENEFITS:

1. Improves core definition and performance.
2. Decrease risk of back and spinal column injury.
3. Boost overall metabolism.
4. Improvement in your posture.
5. Improves overall balance and flexibility.
6. Great exercise for abs.

5. The Basic Crunch

STEPS:

1. Lie down on your back. Plant your feet on the floor, hip-width apart.
2. Bend your knees and place your arms across your chest. Contract your abs and inhale.
3. Exhale and lift your upper body, keeping your head and neck relaxed.
4. Inhale and return to the starting position.

BENEFITS:

1. Strengthening Your Abs.
2. Core Strength Building.
3. Burn More Calories.

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