Basic Bodyweight Training Exercises

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Chin ups  Hands down, this isHyperbolic Stretchinga must have exercise in your bodyweight training arsenal. This exercise will focus on building up the lats of the back and will produce the V-shape symmetry of a developed back. You can hit all the areas of the back simply by changing your grip on the bar or shortening or widening the placement of your hands.Push ups - The main focal point is the area of the chest, but the shoulders and triceps will get a workout just the same. The pressing motion of the push up can be varied by adjusting the angle of the body or getting to the point of using just one arm to isolate one side of the body.

Triceps Dips  Pressing motion that hits all three heads of the triceps and produces big arms. This bodyweight exercise is done on bars or sometimes rings to make it harder. Proper form will make sure you hit the triceps and not the muscles of the chest.Building strong core muscles should be priority number one. The stomach muscles are the foundation that holds the body together as one and it is a shame that many people skip working this group of muscles all together.Planks - The plank exercise is a great way to build endurance in the abs and back, as well as the stabilizer muscles. This exercise can be made harder by turning to the side or taking a foot or arm of the ground.

Crunches- These must be performed correctly to be effective. The chin should stay off the chest and pulling on the back of the head to lift the torso is wrong. Do the movement slow and fluid while concentrating on the stomach staying tense during the movement.Leg raises- Focus on the lower area of the abdomen wall and build functional strength at the same time. Do not let your hips do the work because it will make the exercise less effective. You will know if you are using your hips because it will cause stress and pain on the lower back.

To shape the muscles of the legs, you need to really work them and focus on exercises that will also develop coordination and balance as well as muscle mass. Calve workouts should be involved in lower bodyweight training and they are a group of muscles that should be worked hard.Squats - The fastest way to gain muscle and get stronger is by doing squats. When done correctly, the surrounding muscles of the knees will get stronger. Doing a full range of movement while doing a squat will build up the flexibility of the legs.

Lunges - Lunges are great for working all the major muscles of the hips, glutes and thighs and can be varied by changing the length of the step taken. It is important to not allow the knee to get over the toes when driving the hip forward and down.Calves - Working the calves has more to do with functional strength than it does for appearance.Strong calves come in all shapes and sizes but they must be worked hard. Simply by changing the direction the heel is pointed in will provide a way to work every area of the calf muscle.

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