Basic Body-Weight Exercises You Can Do Right Now
Source:Webmd
Pushup
Squats
Planks
Mountain Climbers
Pelvic Tilt
Burpee
Single Leg Deadlift
Lunges
Abdominal Crunch
Step-ups
Superman
Source:Webmd
Squats
They’re perfect for making yourself more flexible and building lower body strength. You’ll make your lower body and hips more mobile. The main muscles you use are the big ones in your leg, like your quadriceps, hamstrings, hip adductors, and gluteus maximus. Be careful not to put too much weight on the balls of your feet. Instead, squat with your thighs parallel to the ground and push back up through your heels.
Mountain Climbers
Pelvic Tilt
Burpee
Single Leg Deadlift
Lunges
These focus on working the muscles in your legs. They’re also great for conditioning for sports, particularly ones like soccer, basketball, or tennis, since they all use lunging movements. Make sure that your knee doesn’t go farther than your toes and that it stays in the middle over your foot. Don’t let your knee roll outward or inward.
Abdominal Crunch
Lie flat on your back with your knees bent and your feet flat. Fold your arms across your chest and raise your shoulders and head off the ground, using your core muscles. It’ll strengthen those muscles and make it easier to do most sports and physical activities. Never clasp your hands behind your head when you’re doing these crunches. Doing that can not only stop you from targeting the abdominal muscles, but it can also hurt your neck.
Step-ups
Superman
For this, you’ll lie flat on your stomach and raise both your legs and arms at the same time. It builds the muscles in your lower back, which can help you ease back pain or avoid it altogether. Just make sure you hold the position for at least 5 seconds to activate your muscles.
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