I love bodyweight exercises. They’re easy to do and they help you build strength, flexibility, and balance. While I was pregnant with my first child, I did yoga every day and it helped me stay in shape during pregnancy as well as after she was born. Now that she’s a toddler, my wife and I are back at it again—and we’ve been doing a lot of these simple bodyweight exercises at home (and outside).
Plank
Plank is a great exercise to do at home. It’s also one of the most effective core exercises you can do, with the added benefit of working your entire body.
To perform plank, start in push-up position with your hands under your shoulders and feet together (or as close as possible). Keep everything tight from head to toe and hold for 30 seconds without letting go or allowing any part of your body to sag toward the floor.
If this feels too difficult at first, try using a chair or wall for support until you’re able to hold it on its own without having anything help out! Plank is also a good exercise to do before bed because it’s relaxing but challenging enough that it’ll keep you awake while doing it–you’ll be surprised by how quickly time passes once you get into the groove!
Squat
Squats are one of the most effective exercises you can do at home and in the gym. They help build muscle, burn fat, and improve overall fitness levels by strengthening your legs, butt and core muscles.
You can do squats with weights or without them–the key is just to make sure that you’re doing them correctly so you don’t hurt yourself! Here’s how:
- Stand with feet shoulder-width apart, toes pointing forward
- Bend down until thighs are parallel with floor (or as close as possible)
- Hold this position for a few seconds before returning back up into starting position
Push-up
Push-ups are a great way to build upper body strength, especially if you’re new to exercise. To do a push-up:
- Place your hands on the floor about shoulder width apart and spread your feet so that they’re at least hip width apart.
- Lower yourself until your chest nearly touches the floor, then press back up. Repeat for as many reps as possible in one set (reps). Aim for 3 sets total per day with 1 minute rest between each set.
Bodyweight lunge
The bodyweight lunge is a great exercise for your lower body. It targets your quadriceps, glutes and hamstrings–all of which play a vital role in keeping your hips strong and healthy.
To do a bodyweight lunge:
- Stand with feet shoulder-width apart and hold onto something for balance if needed.
- Take a big step forward with one foot and lower yourself until the knee of that leg is bent 90 degrees (or as close to 90 degrees as possible). The other leg should be straight behind you with its toe pointed up towards the ceiling. Make sure both knees are aligned with each other throughout the movement so there isn’t any unnecessary stress placed on either joint as opposed to both being bent at once!
Step up onto a chair
- Step up onto a chair.
- You can use a box or bench, but the chair is probably easiest because you don’t have to worry about balance and it’s lower than most other objects.
- Hold for 30 seconds.
These exercises are easy to do and you should be able to do them at home.
These exercises are easy to do and you should be able to do them at home.
- They’re good for your body: doing these exercises will help strengthen your core, increase flexibility, and improve balance.
- They’re good for your mind: these moves will also strengthen cognitive functions like attention span, focus, and memory recall by forcing you to concentrate on what you’re doing in the moment.
- They’re good for your mood: regular exercise has been shown time and time again as one of the best ways of improving moods because it releases endorphins (natural painkillers) into your system that make us feel happy! And who wouldn’t want more happiness?
- They’ll boost confidence levels too – nothing makes me feel better than knowing I’ve done something physical and challenging outside my comfort zone; it gives me a sense of achievement every time which boosts self-esteem considerably!
These exercises are easy to do and you should be able to do them at home.
