Many of us are isolating at the moment and we don’t all have fancy home gyms and exercise equipment to help us keep fit and in shape. It is possible to use household items such as tins of beans or bottles of water as weights, however you already have all the weight you ever need – in your own body!
Body Weight Training is listed as one of the top ten fitness trends of 2020 as measured by the ACSM and is also a standard feature of many HITZone sessions. The great thing about body weight training is that many exercises can be completed with no equipment, making it an inexpensive and functional way to exercise effectively.
Many pro athletes also use body weight training with the Huff Post stating, “Hundreds of athletes from quarterback Drew Brees, to Olympic Swimmer Christine Magnusson, and UFC athlete Brandon Vera all use bodyweight exercise as a main portion of their exercise routine.”
Body weight training helps to develop body control, coordination, flexibility and keeps your joints healthy. It also has the major benefit that it can be done anywhere, either in your living room, or if it’s a good day you can go at it in the garden.
What type of body weight exercises can you do?
Remember that exercises which involve jumping or hopping etc. can be more difficult and significantly increase the load going through your joints. If you are a beginner, it is best to start on some of the more static exercises until you build up your strength.
There are a wide range of exercises that you can do. To get started here are just a few HITZone body weight exercises you can try at home:
- Elbow to Knee
- Forward Lunge
- Up Down Plank
The Squat, which is known as the “King of Exercises” is a compound movement, working multi joints and muscles. It is probably ‘The’ best exercise for all over body strength, specifically targeting you Gluteal muscles (bum), which are incredibly important to your overall posture and helping to protect your Lumbar Spine and Knees, two areas vulnerable to injury.
High Knee To Side Elbow
A great standing body weight exercise that helps to improve your balance and body awareness while working your core.
The lunge is an exercise that works your hips, glutes, quads, hamstrings and core, including all those hard to reach muscles that are in your inner thighs.
Up Down Plank
This moving plank exercise helps strengthen the shoulders, triceps and core muscles. Watch video.