Whether you are looking for exercises that will diversify your workout routine, or you need new inspiration for your home workout, you are in the right place. Today, in our article wrote with help from our sexy escort girls you will discover some practical exercises for body weight, their correct technique, different variations, and tips to make them more difficult for more experienced athletes. Discover for yourself that it is possible to do a great workout and, at the same time, keep fit or support your weight loss or muscle mass even without equipment. Try reorganizing your workout routine, for example, with full-body weight or HIIT workout.
What are the benefits of exercising with bodyweight?
First of all, you don’t need any special equipment. A mattress is more than enough. In addition, there are many more benefits of weight training.
• You can train anywhere. Even in the living room, in the hotel room, in the garden, in the park at the place arranged for training”.
• Bodyweight exercises are also great for diversifying your workout at the gym.
• You can tailor the exercises to suit your fitness level and skills.
• Your body will face a new type of pregnancy, which can lead to muscle mass and strength development.
• You can use bodyweight exercises to create a classic circuit, interval, or workout with a fixed number of sets and reps.
• You will tone your upper body, which is essential for good posture.
• If you train more challenging, you will improve your fitness.
• If you maintain the correct technique, you will develop coordination and flexibility.
• Plyometric exercises will increase your mobility.
• You will burn many calories, thus supporting your weight loss.
• Such training will take up to 30 minutes, which busy managers appreciate, mothers on maternity leave, and other people who are always upset.
Have you never worked out with your weight before? Then try these 11 exercises
You can include these 12 exercises in your HIIT training or circuit. Of course, you can only choose exercises that fit your training plan. In addition, you can be inspired by the training examples below. Remember to involve your upper body and focus on performing the correct technique during each exercise. Once you have mastered it, do not hesitate to try other variations of exercises or add a little weight. This way, you can make each exercise more demanding. Our Escort Agency strongly recommends you to follow this steps in order to have a great workout session!
1. Floats
Starting position: Sit on your knees and perform the plank position with your arms outstretched. Place your open palms under your shoulders, less than the width of your shoulders. Stretch your shoulders and pull your shoulder blades back and forth. The elbows should be at 45 degrees. Tighten your torso and keep your body straight. Do not bend your back, especially in the lumbar region.
Execution: Exhale, do a float and try to lightly touch the floor with your chest in the lower position. Then push your palms and fingers into the mat as you breathe in and return to the starting position. Do one more repetition.
Common mistakes: A small range of motion, bent back (especially in the lumbar region), unstable shoulder blades, elbows removed from the body.
Variations of the exercise: Kneeling with the feet or hands placed in a higher position (on the bench, sofa, lower traction bar), push-ups.
How to make the exercise more demanding with the help of equipment: Slamball floats, fit ball floats and balance pillow floats, weighted waistcoat floats , backplate, suspension training set, handles or elastic bands around his body and clapped his hands.
2. Plank
Starting position: Sit on your knees and perform the plank position with your arms outstretched. Place your open palms under your shoulders, less than the width of your shoulders. Stretch your shoulders and pull your shoulder blades back and forth. The elbows should be at 45 degrees. Tighten your torso and keep your body straight. Do not bend your back, especially in the lumbar region.
Execution: Breathe naturally, keep your body still, and try to hold this position for a few seconds (measure your time on your sports watch or phone).
Common mistakes: Bend your back, your hips fall to the floor, your pelvis is too high.
Variations of the exercise: Knee plank, arm or leg lift plank or arm and leg lift plank. How to make the exercise more demanding with the help of the equipment: plank with fitness ball, plank with balance pillow, plank with slam ball or plank with suspension set.
3. Hip raises
Starting position: Lay on your back and place your arms close to your body with your palms facing down. Bend your knees, pull them towards your buttocks and place your feet on the floor.
Execution: Raise your pelvis by activating the buttocks and hamstrings. Focus on the contraction of the buttocks in the upper position. Hold the pelvis up for a second or two, then lower it in a controlled motion. Do the next repetition.
Common mistakes: A small range of motion, insufficient involvement of the buttocks, bent back, uncontrolled movement.
Variations of the exercise: Isometric support in the upper position (20–30 seconds), bridge for the gluteal muscles with one leg (stretched towards the ceiling).
How to make the exercise more demanding with the help of equipment: Hip lift with a balance pillow, hip lift with elastic bands above the knees or kettlebell on the pelvis.
4. Spider Lunges
Starting position: Sit on your knees and perform the plank position with your arms outstretched. Place your open palms under your shoulders, less than the width of your shoulders. Stretch your shoulders and pull your shoulder blades back and forth. The elbows should be at 45 degrees. Tighten your torso and keep your body straight. Do not bend your back, especially in the lumbar region.
Execution: Do a right leg bend while exhaling (ideally up to the right palm, if mobility and flexibility allow). Inhale and bring your foot back to its original position. Bend your left foot toward your left palm.
Common mistakes: bent back.
Variations of the exercise: When doing the push-up, raise the same arm as the work leg and look up at the ceiling.
How to make the exercise more demanding with the help of the equipment: Place the elastic band over the ankles or use weights for the ankles.
5. Plank with touch of shoulders
Starting position: Sit on your knees and perform the plank position with your arms outstretched. Place your open palms under your shoulders, less than the width of your shoulders. Stretch your shoulders and pull your shoulder blades back and forth. The elbows should be at 45 degrees. Tighten your torso and keep your body straight. Do not bend your back, especially in the lumbar region.
Execution: Raise your right arm and touch your left shoulder. At the same time, try to maintain a stable position. Then place your arm on the mat and make the same movement on the other side.
Common mistakes: bent back, uncontrolled movements, sideways tilting.
Variations of exercise: Knee plank.
How to make the exercise more demanding with the help of equipment: Fitness ball or balance pillow, or wrist weights
6. Knee bends
Starting position: Open shoulder-width apart. The weight should be all over the leg.
Execution: Inhale and perform a knee bend by pushing the pelvis back and down. Be careful not to bend the spine in the lumbar or thoracic area. Lower yourself to the point where you can keep your back naturally bent. The axis of the knee, ankle and foot should be straight. Get up by tightening your buttocks and thigh muscles as you exhale. Do the next repetition.
Common mistakes: The back is bent, a small range of motion, leaning forward, the knees are pointing inward, the weight is unevenly distributed, too much weight on the toes or heels.
Variations of the exercise: One-legged knee bends, low knee bends (knee bends within a few centimeters in the lower position).
How to make the exercise more demanding with the help of the equipment: Knee bends with elastic bands above the knees, with the fitness ball above the head, on the balance pillow, with an Olympic bar , with a kettlebell, with a medicine ball or with a fitness bag.
7. Side bends
Starting position: Average opening of the legs.
Execution: Inhale, do a side bend with one foot and move the weight on the working foot. Return to the starting position as you exhale and perform the melting on the other side. The knees and legs are directed in the same direction throughout the execution, slightly to the side.
Common mistakes: The back is bent, a small range of motion, the knees are inward.
Variations of the exercise: Side bends with jumping.
How to make the exercise more demanding with the help of equipment: Fenders with the suspension set above the knees or ankles, push-ups on the balance pillow, with a kettlebell, medicine ball or fitness bag.
8. Jumping knee bends
Starting position: Open shoulder-width apart. The weight should be all over the leg.
Execution: Inhale and perform a knee bend by pushing the pelvis back and down. Be careful not to bend the spine in the lumbar or thoracic area. Lower yourself to the point where you can keep your back naturally bent. The axis of the knee, ankle and foot should be straight. Perform the jump by tightening your buttocks and thigh muscles as you exhale. Inhale when you reach back up, then do the next knee bend and repeat the jump.
Common mistakes: The back is bent, a small range of motion, leaning forward, knees pointing inward, the weight is unevenly distributed to the toes or heels.
Variations of the exercise: Add another jump in the upper position by pulling your knees towards your chest (the so-called tuck jump).
How to make the exercise more demanding with the help of equipment: Knee flexion using a plyometric box , knee flexion using a balance pillow or fitness bag.
9. Jumping forward
Starting position: average opening of the legs.
Execution: The legs and knees are directed in the same direction throughout the execution, slightly to the side. Start one step forward and gently to the side. Move your weight to the front leg. Lower yourself to the point where the knee creates 90 degrees with the calves or even below. Perform a jump by tightening your buttocks and thigh muscles as you exhale and change your legs. As soon as you reach the floor, inhale and repeat. Use your arms to help you have stability.
Common Mistakes: A small range of motion, poor coordination.
Variations of the exercise: Bending forward without jumping.
How to make the exercise more demanding with the help of equipment: Jumpsuits using a balance pillow, fitness bag, dumbbells or heavy vests.
10. Straightening on one leg
Starting position: average opening of the legs.
Execution: The legs and knees are directed in the same direction throughout the execution, slightly to the side. Move the weight on the work leg, which is slightly bent. Bend forward as you inhale and simultaneously stretch the other leg outstretched. Return to the starting position by tightening the buttocks and thigh muscles as you exhale. Use your arms to help you have stability. First, do a few reps with one leg, then with the other.
Common mistakes: A small range of motion, poor coordination, the back is bent.
Exercise Variations: Use a chair to help you stay stable.
How to make the exercise more demanding with the help of the equipment: One-legged straightening with a kettlebell in one hand, the fitness ball above the head, on the balance pillow or with the suspension set.
11. Back bends
Starting position: average opening of the legs.
Execution: The legs and knees are directed in the same direction throughout the execution, slightly to the side. Bend back with one foot while inhaling. The weight is on the standing leg, and the knee of the hind leg lightly touches the mat. Return to starting position as you exhale. Then take a step on the other side. Use your arms to help you have stability.
Common mistakes: A small range of motion, poor coordination, the back is bent.
Variations of the exercise: Back bending with a chair, bending with alternating jumps, reverse bending with the knee lift.
How to make the exercise more demanding with the help of the equipment: Bend back with a dumbbell, with the fitness bag, kettlebell, fitness ball over your head or with the suspension set.