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The best bodyweight exercises for all athletes

With the right range of bodyweight exercises, you can achieve any fitness goal you have without even looking at a dumbbell. In particular, bodyweight exercises are the perfect choice for a lung-destructive HIIT workout designed to build lean muscle. Because it usually trains multiple muscle groups and joints at the same time, you feel the benefits of physical weight in everyday life Movements are less likely to lift injuries.

To keep your body weight dry, we asked Anya Drozdova, a personal trainer at The Fitting Rooms, to select and explain her preferred basic, advanced and advanced bodyweight exercises to the gym. But why should you bother first?

The Benefits of Bodyweight Exercise

Bodyweight exercises offer something for everyone

"I am a great advocate of bodyweight training," the former Royal Marine says about a fitness model and actor Sean Lerwill, "that is used widely in the military , This is the easiest way to exercise, whether you are on a fitness journey or coming back from an injury, but even advanced athletes can benefit massively by integrating more body weight into their exercise program. It helps control movement patterns and has tremendous crossover benefits for weightlifting, sports and everyday life.

They are less likely to be injured by bodyweight exercises.

"Let's face it, if you can not do a perfect bodyweight squat, you do not have a business near the squat and a loaded barbell. All you have to do is make formal compromises to lift the pole, and these bad motion patterns will cause injury over time. In fact, weight loss is more likely to hurt you than body weight, because bodyweight exercises are much more about how your muscles move.

Body Weight Exercises Help Break Through Training Barriers

"When you reach a force or height plateau, body movement is a great way to descend and progress. Take the Bench Press: If you spend some time with the press-up and its variations [see below]you can concentrate on all the weaknesses, strengthen your core and play around with sets, repetitions, tempo and rest periods. They give your body the new stimulus it needs to grow bigger and stronger as you return to the bank.

Bodyweight Exercises Allow Quick Progress

"With bodyweight exercises, you can make many small adjustments to make it a little heavier, but without weights. When lifting a barbell or dumbbells, the weight gains are quite steep, but if you only move your body, you can change your hand or foot position, or slow down the pace of each repetition, or pause at the bottom position. There are all safe, simple improvements that really make a big difference in the transformation of your body.

Beginner physical exercise

Straight arm drawbar

The plank is a simple but effective exercise. You need to learn to keep your entire body energized while maintaining the correct alignment. It not only strengthens your core, but also your shoulders, arms, and glutes, and is a basic ability to learn how to control your body.

Place your hands directly under your shoulders on the floor, your legs just behind you, a straight line from your ankles to your head. Look directly at the floor and squeeze your glutes to put the tailbone underneath. Hold the position for 30 seconds to a minute or just as long as you can while you are in good shape. It makes no sense to give in in the middle. Try to increase your time by a few seconds each time you make the plank.


The unweighted squat is not only an excellent introduction to advanced exercises, but also an excellent strength and movement exercise. A small child can easily fall into a deep squat, but over time our mobility is hampered by the tightness caused by our sedentary lifestyle. This stiffness can contribute to problems such as back pain and knee pain.

Stand hip-width apart with your feet. Keep your back straight, descend by bending your knees and pressing your hips toward the floor. How deep you can squat depends on person to person, depending on their agility and strength. The aim is to keep the thighs at least parallel to the ground while maintaining the shape.

Ring Row

Ring row can play a big role in maintaining shoulder health. For beginners, they help develop shoulder, back, grip and core strength.

Adjust the rings to a suitable height, then grasp them and lower your body so that your arms are fully extended and your feet are in front of you. Your body forms a straight line and maintains tension throughout your body Upright middle part. Begin pulling by pulling back on the shoulder blades and bending your arms. Continue pulling until your elbows are behind you.

Intermediate exercises


In addition to an upper body exercise, pushups, buttocks, torso and legs also work. It's a simple exercise that you can do anywhere, anytime. Once you have established the basic movement, there are many variations that you can experiment with.

Place your hands directly under your shoulders and stretch your legs backwards. Hold your torso, glutes, and legs firmly and hold a straight line from your head to your ankles. Bend at the elbows and lower your body until your chest is within 2 cm of the floor and your elbows are close to your sides. Explode explosively and extend your arms completely.

Hollow Body Grip

Building solid nuclear power and learning how to use your entire body as a unit is the foundation of all advanced movement. In the gym, an exercise like the Hollow Body Shoe is often overlooked, but you can not only advance to more posh exercises such as handstands, but you can also fix a bad posture and build up the strength that is transmitted to squats, push or pull exercises and even sprints.

Lie on your back and bring your arms up. Lift your shoulders, hands and feet off the floor to create a flat bowl shape with your entire body. Make sure your lower back is firmly on the ground. Create tension from the toes to the fingers. Hold the position for 30 seconds to a minute or as long as you can while keeping the shape. Try to hold it for a few seconds each time.


Pull-ups train the back, arms, core and grip and can stretch excellently with the entire range of motion. Getting your first pull-up can be particularly challenging, and any steps that lead to it can be a big goal to keep you motivated. Remember that the difficulty of all bodyweight exercises depends on how your bodyweight is, and for heavier people, pull-ups are initially too difficult. It is also important that you do not have pain in the shoulders, elbows, or wrists when doing pull-ups.

Get on the pole with one hand and grab the pole with outstretched arms. Start by engaging your shoulder blades with a shrug. From there, pull your back and bend your elbows until your neck reaches the pole. Keep your body in line and your legs straight.

Advanced Bodyweight Exercises

Handstand Walk

This is an advanced movement that activates your entire back chain. The key is to keep a straight line by maintaining tension throughout the body. I think it's great fun – it requires coordination and control, and challenges your body in a slightly different way depending on your hand position.

Get into a handstand that shows the wall and your feet resting on it. Tighten your torso, buttock muscles, and legs and slide your hands away from the wall into a wall plank and then up to the wall.

Hanging leg raises

This requires full-body strength and flexibility. It affects your abdominal muscles and hip flexors, increasing your mobility and grip. In addition, the ability to learn to compress the body is not often practiced, but forms the basis for more advanced movements such as the pike to push the handstand. Many assume that this exercise is easy, but if you try with someone who keeps your shoulders from leaning back and your legs are completely locked while you raise your feet to the bar, I promise that this is far more difficult than you think.

Slope of a bar or wall bars. Pull your abs together to raise your legs as high as possible while keeping your arms and legs straight. Keep the movement slow and controlled.

Pistol squat

  Pistol squat

This requires tremendous agility, balance and power. Even lifters with impressive barbell squats struggle with this movement. It takes a lot of time and consistent training to gain the necessary range of motion and control. It's a fun addition to your workout, keeping your muscles flexible and your body agile and healthy.

Stand with one leg Raise your arms in front of your chest and lower your upright leg while holding your raised leg parallel to the floor. Lower it until the thigh muscles are on the calf muscle and push it upwards

Scroll down this page to see the instructions for body weight.

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