Keep Yourself Moving with Bodyweight Exercises
As gyms are fully operational again, many people are getting back to their fitness routines. However, if you’re still holding off on returning to the gym for any reason, that doesn’t mean your fitness has to take a backseat. You can keep progressing right at home with bodyweight exercises. Here are my top three bodyweight exercises that will keep you strong, mobile, and feeling great no matter where you’re working out:
1. Push-Up
One of the most timeless movements for a reason—it works! Push-ups strengthen your chest, arms, shoulders, and core, making them a powerful full-body exercise. Proper form is key: your chest should touch the floor at the bottom, and your arms should fully extend at the top for a complete range of motion.
Can’t do a standard push-up yet? No problem. Start by elevating your upper body on a sturdy surface like a table or couch, or try wall push-ups. As you build strength, progress to lower elevations until you’re ready for the floor.
2. Plank
The plank is a core powerhouse, and I recommend stepping it up with an RKC plank variation. It’s similar to the classic plank but with a few tweaks to crank up the intensity. Start on your elbows and toes, keeping your arms just below your face. Now, pull your shoulders down toward your feet, engage your glutes and quads as hard as you can, and then pull your elbows toward your feet without moving them. This engages your entire body, especially your core, like never before.
Done right, you’ll start shaking within 10 seconds. Start with five 10-second holds and focus on the intensity of the contraction, not just the duration of the hold.
3. Squat
Squats are a fundamental movement that builds strength and mobility. Position your feet slightly wider than shoulder-width with your toes pointing outward. Lower yourself as if you’re sitting down in a chair. Contrary to outdated advice, squatting below parallel (where your hips drop below the knees) is not harmful to your knees. In fact, it’s beneficial for strengthening your hips, knees, and improving circulation in the lower body.
If you’re struggling with range of motion, start by squatting to a chair or a higher surface, and as you progress, aim to squat lower. For beginners, start with 10-20 reps each day and add five more reps each week until you reach 100 a day.
Now is the Time to Start
There’s a famous Chinese proverb: “The best time to plant a tree was 20 years ago. The second-best time is now.” The same holds true for exercise. Whether you’re getting back into shape or just starting your journey, don’t wait. Start moving today, wherever you are.
If you’re ready and need help, Click this LINK, and we can help you!!
Shane Rider
Kiowa Fitness
