Basic Bodyweight Training - By: Karl Upton

Pack on muscle as you get rid of extra pounds by adding bodyweight training into your current workout regimen or use it as a fitness program on its own. There are an endless amount of exercises that can be performed to work every muscle group of the body without the use of plated weights as resistance.

The instinctive moves of bodyweight exercises produce a small amount of stress on the joints of the body and the movements are a great way to increase strength and build muscle. A good example of this is the gymnasts, who are the strongest athletes pound for pound at the elite level of sports.

Putting together a workout routine is as easy as adding a few basic body weight training exercises to hit the major muscle groups. The routines can range from 15 minutes to an hour long and doesn't require a lot of space or equipment.

One of the benefits of a bodyweight workout is that you can do it outdoors or inside depending on your preference. Minimal equipment is required and you can get by with a pull up bar, jump rope, and an abdominal power wheel.

Here are a few of the body weight exercises we can perform to focus on the upper part of the body:

Pull ups - The go to exercise to have in your bodyweight training arsenal. This will build the lats better than any other exercise and will produce the V-shape symmetry that everyone strives for. You can hit all the areas of the back simply by changing your grip on the bar or shortening or widening the placement of your hands.

Pushups - Build up the pectoral muscles of the chest while working the shoulders and triceps at the same time. The press movement of the pushup can be altered by changing the angle of the body or by taking an arm out of the equation.

Dips- If you want big impressive arms then you need to work the three heads of the triceps. This bodyweight exercise is done on bars or sometimes rings to make it harder. Proper form will make sure you hit the triceps and not the muscles of the chest.

Building strong core muscles should be priority number one. The stomach muscles are the foundation that holds the body together as one and it is a shame that many people skip working this group of muscles all together.

Planks – The plank exercise is a great way to build endurance in the abs and back, as well as the stabilizer muscles. This exercise can be made harder by turning to the side or taking a foot or arm of the ground.

Crunches- These must be performed correctly to be effective. There should be a space at all times between the chin and the chest and pulling on the head to lift the body is not the proper way to perform this exercise. Crunches should be done in a slow fluid motion with focus on the stomach staying tight threw the move.

Leg raises - Works the lower abdomen and builds functional strength and stability at the same time. Do not let your hips do the work because it will make the exercise less effective. If you are feeling a slight pain in the lower back, then you know that the hips are doing most of the work.

To shape the muscles of the legs, you need to really work them and focus on exercises that will also develop coordination and balance as well as muscle mass. The lower bodyweight training should incorporate exercises for the calves, which is another group of muscles most workout enthusiast don't do.

Squats – The fastest way to gain muscle and get stronger is by doing squats. The surrounding muscles and stabilizers of the knee will get stronger just from doing the squat correctly. The full range of motion from doing squats will help maintain flexibility.

Lunges - This body weight exercise will incorporate the use of the muscles in the hips, glutes and thighs and changing the step can alter which areas of the legs are worked. It is important to not allow the knee to get over the toes when driving the hip forward and down.

Calves – The value of strong calves has to do with functional strength and fitness more than appearance.

Strong calves come in all shapes and sizes but they must be worked hard. Calf raises will provide a way to hit the back and sides of the calves by way of changing the direction the heels are pointed (in, out, straight back).

Incorporate your bodyweight training regimen with some or all of these exercises and you will notice amazing results in a short period of time. Enhancing functional strength doesn't require a lot of money or time and the benefits will be very rewarding.

About the Author

Basic home gym ideas and a simple home fitness plan can lead to amazing results. Check out the review for Tony Little gazelle edge glider and put some fun back into your workouts.

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