Not everyone can afford the luxury of hitting the gym when they want to. Most commonly time and convenience are hurdles, skyrocketing membership prices are a factor, maybe even a preference towards working out by yourself. These shouldn't be a deterrent to getting fit though. Even if weights and equipments are not within reach, there are bodyweight exercises that can deliver similar results if you put your mind and body to it.
Here are five effective bodyweight exercises our experts swear by.
WIDE GRIP PUSH UPS
Target your chest and achieve those pecs with wide-grip push ups. Start off with your hands in a wide grip. Instead of having your arms perpendicular to the ground, extend it slightly beyond. Assume plank position, and keep your back straight. Start off by inhaling, then flexing your elbows, lowering yourself slowly until your chest almost touches the ground. By engaging your pecs, push yourself up to starting position with an exhale. Repeat for as many reps desired.
This is a basic move to improve your legs and increase your lower body strength. Have your feet shoulder-width apart, keep your chest straight and your back in neutral position. Do not slouch. Now, place your weight across your feet, and begin to lower yourself into a squat. Make sure your knees don't go beyond your toes. Raise yourself back into standing position, and repeat.
Shape your lats with chin ups. Go to a pull-up bar, and have your palms face your chest. Your grip should be closer than shoulders-width apart. Keep your upper body straight, and stick your chest out. Make your your lower back is slightly curved. Breathe out, and pull yourself up. Make sure to engage your lats and squeeze your biceps. Hold for one second at the top, then let yourself down steadily. Breathe in as you do this, and repeat.
Work your obliques and abs with this exercise without compromising your back. Lie on your back with your knees bent, and raise your shoulders off the floor by clenching your abdominals. Now, reach towards your left knee with your right hand, bring it down, and reach towards your right knee with your left hand. Keep alternating the crunches while ensuring your abs are flexed.
This a a great one to shape the triceps. Sit on the floor, with your knees bent in front of you and your arms behind your back. Make sure your fingers are pointed towards your back. Lift up your hips, and bend your elbows, which lowers your hips back to starting position. Ensure your butt never touches the ground until the end of the set.
Fuel Up To Build Up
After a hard session, its important to fuel your body with protein as an immediate fuel source to jumpstart the recovery process, delivery the necessary nutrients to build lean muscle and prevent your body from breaking down muscle tissue for energy. See our range of Protein Powders here!
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Let one of Singapore's most iconic bodybuilders show you how it's done.
It's easier than you think.
- August 05, 2017
- Beatrice Bowers