Can stress and anxiety affect you? Work, home, family, friends … it seems that everything is required of you. The emotional burden of women often leads to neglect. If you want to avoid affecting your health, and you have decided to dedicate a few minutes each day to take care of yourself and your body , take note of these exercises to do at home with body weight. With them you will not even need specific material.
So you know, from now on there are no valid excuses to take care of our health, be stronger and fight everything that comes our way. Each and every one of the exercises that we propose can be done easily, whether you are already a consummate athlete or if you are starting with your fitness challenge. You can do them anywhere and without spending any money on sports training machines and tools.
Exercise routine to do at home with body weight
Most women have the false belief that to do an exercise routine at home they need the complete equipment pack: that if the pilates ball, that if you dumbbells … and in the end, it is uphill to start the training. Well, you really only need your body to start toning your muscles and start saying goodbye to the most superficial fat (for greater results, having professional reinforcement is always adequate).
To do each and every one of these exercises to do at home you only need your own body. You just have to worry about performing the movements properly to avoid forced postures that cause injury. As the only “technical” support, it would not be too much to have a mat to ensure greater stability in some exercises, but even this is not essential.
Follow this routine of 9 exercises to do at home with body weight and you will notice the improvement in your physical and mental state.
1. Push-ups
One of the best exercises you can do at home and that only depends on your body. You don’t need anything else (besides willpower). Traditional push-ups help you get defined and toned biceps and pecs. In addition, the capacity of progression that you can achieve is unlimited. Start small, especially if you are not in shape. 15 push-ups is a good start to challenge, improve, and a good starting point.
To perform the push-ups, you lie on your stomach, stretch your legs and with the help of your arms only (not your back or your ass) we lift your whole body. Be careful, do not arch your back , because in addition to the exercise having no effect, you run the risk of injuring yourself.
2. Sit-ups, a good exercise to do at home with your own body weight
If we said that push-ups are an ideal exercise to start a routine after a break, if you want to add to the work of the chest and arms to shape your abs , do not hesitate and include them among the exercises to do at home with body weight.
The basis of any abdominal modality is in the force that we are able to use to lift our weight . In the simple version that we propose, you first have to lie on your back and bend your legs. We keep our back straight supported on the floor and by pushing with the abdominals, we lift the body. Place your hands crossed on your chest.
If you notice that you are straining with your back, stop : there is a serious danger of injury. Also perform 15 movements. If at first you can’t touch the knees, calm down: go little by little but steadily.
3. Plates
It is one of the exercises to do at home with body weight that requires a certain physical condition . There is no movement, but it is very demanding in terms of endurance and strength.
Lie on your stomach and place your forearms on the floor, parallel to your legs. Raise yourself up until you are only supported on the balls of your feet. And hold at least 30 seconds. As you gain strength and endurance, increase the time. The body must be straight at all times.
4. Burpees
When you have activated your muscles, you are ready to do more demanding exercises, and one of the best is burpees. These consist of four parts . To start, stand up straight, with your arms down.
Now the exercise begins: crouch down into a squatting position, place your hands on the ground. You do the push-up, regain verticality and bring your arms up. It is a very complete exercise for all the main muscles.
5. Squats
There are many variations of squats to do, so it is impossible to get tired of this exercise. Its dynamics is very simple: from a vertical position, lowers keeping the back straight, until the back and the legs form an angle of 90 degrees. Hold on as long as you can. And repeat the movement several times.
6. The superman
This exercise is not complicated but it does require a lot of concentration to coordinate arms, legs and chest. Parts of a lying position, with the arms stretched forward. In a simultaneous movement you have to raise your legs, arms and chest to make a barge with your body. Try to hold the position for at least a few seconds. As you inhale, return to your starting position.
7. Lunges or lunges
The lunges are another of the exercises to do at home with body weight that does not need any type of machine. You can always use a mat or add weights with dumbbells (or homemade substitutes, like detergent bottles). They are interesting to improve minor back discomfort.
Stand with your back completely straight and your hands down. You take a step forward and at the same time lower your leg to a 90 degree angle . Do several sets with each leg.
8. Mountain Climbers
Here all the basic muscles come into play . Position yourself as if you were going to do some push-ups but with your arms extended. You lift one of your legs and bring it to the front hand. In the beginning, focus more on getting the exercise right than speed. When you gain confidence, then yes, increase it.
9. Bear crawl, a good exercise to do at home with body weight
This exercise is actually a continuation of the mountain climbers , but with an arched back and slightly bent knees from the start.
Here the movement must be coordinated between the hand and the opposite leg, and take a few steps . Do several sets with each of the legs.
