You definitely do not need any fancy equipment to get stronger and more flexible. Your body alone is enough! Bodyweight exercises are forms of exercise that use your body weight to develop muscular strength and flexibility. Any place and any time, whether you are at home, in the park, or even in a small room, these exercises are pretty useful.

In the following blog, we'll share some great bodyweight exercises targeting improved strength, flexibility, and the back.

Why Do Bodyweight Exercises?

Bodyweight exercises are great because they are pretty easy and even simple to perform. No equipment is needed, so get on your way. Such exercises allow the weight of your body to provide the needed resistance. This will build your muscles, burn your fats, and raise your level of physical fitness.
Another advantage is that bodyweight exercises are versatile. You can make modifications to suit your level of fitness. Whether you're a beginner or advanced, there's a bodyweight exercise for you. The biggest gain was in aerobic capacity, which improved by 33%. Next was an 11% increase in muscle endurance mostly in the core with lower-body power posting a 6% gain.

Advantages of Body Weight Exercises

• No equipment needed: You do not need any special equipment; only your body is required.
• Flexible: You can do them anywhere, be it at home, in the park, or even if you are travelling.
• Cost-effective: They come free. You do not need to spend a dime on a gym membership.
• Improve Strength and Flexibility: They help in building muscle strength and gaining flexibility.
• Able to be done by anybody: They can be trained by anyone, be it a beginner or an advanced exerciser.

Key Bodyweight Exercises for Strength and Flexibility

1. Push-Ups

Push-ups will be an ideal bodyweight exercise. They train your chest, shoulders, and arms.
How to Do Push-Ups:

• Start Position: Lie face down on the floor. Place your hands shoulder-width apart.
• Lift-up: Start pushing with your hands so that your body goes up until your arms are straight. Your body is going to form a line from head to heels, straight.
• Lower Down: Lower your body bending the elbows until your chest almost touches the floor.
• Repeat: Push back up into the starting position. Repeat for 10-15 reps.

Tip: Engage your core to prevent sag in your lower back

2. Squats

Squats strengthen your legs and glutes. They also increase your flexibility in the hips and knees.
How to Do Squats:

• Starting Position: Stand with your feet shoulder-width apart. Keep your chest up and shoulders back.
• Lower Down: Bend your knees and hips to lower your body. Pretend you are sitting in a chair.
• Stand Up: Push through your heels to stand back up.
• Repeat: Do 15-20 reps.

Tip: Be sure that your knees do not extend beyond your toes; this is to save your joints.

3. Lunges

Lunges work on your thighs and glutes. They also balance and coordinate the body's movement.
How to Do Lunges:

• Start position: Stand up straight with feet joined together.
• Step forward: Step one foot forward and bend both knees to 90 degrees.
• Push back: Push off of the front foot to return to standing.
• Repeat: 10 - 15 repetitions on each leg

Tip: Keep your front knee in line with your ankle

4. Planks

Planks work your core, shoulders and back. They are great for enhancing stability.
How to Do Planks:

• Start position: Lie on your stomach on the floor. Raise your body up onto your forearms and toes.
• Hold: Hold your body in a straight line from head to heels. Your hips neither sag down nor rise.
• Hold for time: Hold for 20-30 seconds. As you get stronger, do hold it a little longer.
• Repeat: Do 2-3 sets.

Tip: Engage your abdominals throughout the movement.

Back Bodyweight Exercises

The best back bodyweight exercises are given below in detail:

1. Supermans:

Superman works to strengthen your lower back and improve your flexibility.
How to Do Supermans:

• Start Position: Lie on your stomach with your arms out in front of you. 
• Lift-up: Raise your arms, chest, and legs off the ground. Hold for some seconds.
• Lower Down: Slowly return to the starting position.
• Repeat: Do 10-15 reps.

Tip: Keep your neck neutral by looking straight ahead.

2. Bird Dogs:

Bird Dogs stretch and engage your lower back and core as it is one of the most effective back bodyweight exercises.
How to do bird dogs:

• Start position: Get on your hands and knees. Keep your hands under your shoulders and knees under your hips.
• Stretch: Stretch one arm out in front of you as you stretch the opposite leg backwards. Hold for a few seconds.
• Switch: Return to the start position and switch sides.
• Repeat: Do 10-15 reps on each side

Tip: Go slowly to keep your balance and control

3. Bridge

The Bridge exercise works out your glutes and lower back.
How to Do the Bridge:

• Start Position: Lie on your back with your knees bent and feet flat on the floor.
• Lift-up: Hike your hips up towards the ceiling, squeezing your glutes at the top.
• Lower Down: Lower your hips back down to the floor.
• Repeat: 15-20 reps.

Tip: Keep your feet shoulder-width apart to help with stability.

Tips for Success

• Warm-Up: Always start with a warm-up to avoid injuries. A light jog or dynamic stretch
• Cool down: End with stretching to enhance flexibility and avoid muscle soreness.
• Frequency: Make it a habit to do these exercises. For best results, perform 3-4 times a week.
• Feel your body: If you have a feeling of pain, not confused with sore muscles, stop the exercise and seek professional help.

Final Thoughts

Bodyweight exercises are very effective for getting strength and flexibility by using only a body. By adding them to your routine, you will achieve the ability to improve your general fitness and strengthen certain muscles, for example, your back.

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