Bodyweight Workouts

Lisa Wiles • 28 July 2021

8 exercises you can do without equipment

1. Press-ups:


Back to the basics. Everyone knows a press-up, they are very simple but extremely beneficial. A press-up is a compound exercise as they target several different muscles and body parts. Press-ups workout the chest, biceps/triceps, and core. This is the ideal exercise for the upper body.


2. Bulgarian Split Squats:


A Bulgarian split squat is a combination of a squat and dip/lunge. This is a great exercise to workout your quads and general upper legs. This is a difficult exercise to carry out as you need good stability in your ankles and lower legs in order to properly lower and raise yourself, while pushing through your leg.


To get into the correct position for a bulgarian split squat. Find an elevated object, like the side of your bed, or a chair/sofa. Place one of your feet laces down on the elevated area and place your other leg in front of your like your are about perform a lunge (see the image below). Put your arm straight by your sides and then dip into the lunge keeping your leg on the evelaveted area and then push back up through your front leg back to the resting position.

3. Single leg Bridge:


This is a great exercise for your core, especially your lower core. To carry out this exercise technique, lay on your back with your hands palm down on the floor by your side, but make sure your hands are facing in the same direction of the rest of your body and not facing away from you. Also have one of your feet planted to the floor so your knee is in the air, have the other leg straight out in front of you, raised slightly. Now thrust your pelvis into the air so your back is straight, then back down. Make sure you keep your leg straight as you thrust your pelvis up. (See the image below for a clearer detail on how to do the exercise).

4. Step-up with knee raise:


This form of exercise is great for leg and core strength. This technique will definitely get your heart rate up quickly. But how do you do this exercise properly?

Well you start by finding a box or hard raised surface (a step on the stairs will work). Stand in front of the box or step with your feet shoulder width apart. Next lift and place one of your feet on the step so it is in front of your other foot. Now bring your other foot up and instead of placing it next to the other on the box, lift it past and carry on pushing up until your knee is up in front of you at chest height. Then move the same leg back down into starting position and repeat several times, then change to the other foot. Please look below at the image describing the action for a more clearer way to carry out the exercise.

5. Sit-ups


The perfect exercise for the core and abs. This exercise is extremely well know and can be surprisingly difficult when done in higher quantities. I have found that the best technique to effectively perform sit-ups is to find something with a gap at the bottom which you can slide your feet under (a wardrobe or chest of drawers is ideal). Having your feet under something provides an anchor so you can use your core to pull your body up to your knees without falling backwards.  So start by sliding your feet under the object you have chosen, then get into the position as shown below. When doing sit-ups make sure you keep your feet and knees together at all times, and avoid using your hands or arms to help you push back up as it reducing the strain and effort your core has to do. A good tip is too hold your hands on the back of your head or across your chest.

6. Burpees


Burpees are are probably the most complicated and difficult exercises on this list. But hopefully this guide will be able to show you how to perform burpees with the proper technique.The main reason burpees are one of the more complicated body weight exercises is because a burpee is abit of combination between a press-up and a jump. Although not exactly as a press-up is a slowed control movement where you use your arms to lower and raise your body, whereas in a burpee you are more allowing your body to drop to the ground quickly and only using your arms to control your body at the very bottom of the movement. Look at the step by step picture below to see how to properly execute a burpee.

7. Jumping lunge


Great exercise to get your legs on fire. Very simple exercise really, just a lunge with a straight jump when you come back up to the top. Simply place one foot far in front of the other and dip down into a lunge, making sure your knee doesn't pass over your toes. when you come back up from the lunge, bring your feet together at the same time as jumping of the floor and then you can either go back into a neutral position then back into a lunge and repeat or you can go straight into another lunge from the jump so it is a fluid motion, be wary that doing the later is more difficult and is only recommended if you have good stability in your feet and legs. (Image below as usual)

8. Plank


There are many forms of a plank, so we will be going over the 3 main planks:


- High Plank,

- Elbow Plank,

- Knee Plank,


All of these planks have different difficulties, the elbow plank is arguably the most difficult, followed by the high plank and the easiest being the elbow plank. 


High Plank:


This is a very basic technique to workout your core, this is also a very simple exercise to do, just get into the press-up position with your arms just wider than shoulder width apart and don't move from there, try and hold that position for as long as you can.

 

Elbow Plank:


Just like the high plank but you are on your elbows and your arms should be a bit closer, shoulder width apart is ideal. This plank is probably a bit more difficult as you are using alot of your weight on your elbows, to help this make sure your are on a relatively soft surface, but still level and stable. (a yoga mat is a great surface)


Knee Plank:


It is more effective to be on your elbows when your are doing the knee plank, the knee plank is exactly like the elbow plank but you are on your knees rather then being on your toes. This is a much easier alternative to the elbow or high plank but is still challenging and will give you a good core workout.



  • High Plank


  • Elbow Plank


  • Knee PLank


5 Common Back Problems and How to Treat them

29 July 2024
Are you struggling with that nagging ache in your back that just won't budge? You're not alone. Back pain is a common visitor amongst adults, often becoming an unwanted companion disrupting daily activities and peace of mind. Whether it's after a long day at work or following a vigorous workout session, the discomfort can range from mild stiffness to debilitating agony. Interestingly, most back issues share causes rooted in our modern lifestyle – prolonged sitting, inadequate exercise, and poor posture are usual suspects. This article shines a light on five prevalent back problems tapping at the doorsteps of many: herniated discs, spinal stenosis, degenerative disc disease , osteophytes (bone spurs), and spondylosis (a type of arthritis). It doesn't just stop there; we'll guide you through practical treatment options that help soothe these spine troubles without immediately jumping under the surgeon's knife – from physical therapy magic to acupuncture delights. Discover remedies that could spell relief for your weary back. Ready for some comfort? Keep reading! Key Takeaways Herniated discs, spinal stenosis, degenerative disc disease, osteophytes and spondylosis are key causes of back pain that can often be treated without surgery. Physiotherapy is a vital part of treating back problems as it helps to strengthen muscles and improve flexibility around the spine which may alleviate pain symptoms. Pain management for these conditions may include medication or injections but exploring exercises with a physiotherapist forms a core approach. Surgical options like discectomy and spinal fusion are available for severe cases when non - surgical treatments do not provide adequate relief.  Alternative therapies such as acupuncture, massage therapy and biofeedback offer additional ways to manage back pain alongside conventional medical treatments.The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

How Yoga Can Help Aches and Pains

29 July 2024
Are you feeling worn out by constant aches and pains? You're not alone. Many of us face the daily discomfort of sore muscles, stiff joints, or persistent pain that seems to take away from life's joys. But what if there was a gentle yet powerful way to ease this pain and get back on the path to wellness? Enter yoga—a practice as ancient as time but remarkably effective for modern maladies. Did you know that studies suggest yoga can reduce chronic pain levels and may even lessen the need for medication in some cases? This blog is your guiding light to discovering how yoga can be more than just poses—it’s a gateway to better health and less pain. We'll dive into simple movements, breathing techniques, and mindful meditations that could unlock the relief your body has been yearning for. Ready to feel better? Keep reading! Key Takeaways Yoga stretches and strengthens the body, providing chronic pain relief from conditions like arthritis and fibromyalgia. Regular yoga reduces inflammation in the body, which can lead to less pain for those with inflammatory conditions such as arthritis. Practicing specific yoga poses increases flexibility and range of motion, making daily activities easier and reducing discomfort. Pranayama or controlled breathing helps manage how we perceive pain by calming the mind and reducing stress levels.  Meditation incorporated into a yoga routine addresses the emotional challenges of chronic pain, promoting mental well-being alongside physical health.

5 Physiotherapy Myths Debunked

29 July 2024
Are you feeling a bit sceptical about starting physiotherapy? Perhaps you've heard a few rumours that it's just for athletes or it's too painful to endure. We understand that stepping into the world of physical therapy can be daunting, especially if you're not sure what to expect. The good news is, many of these whispers are based on myths and not reality. Did you know, for example, that in many cases, you don't need a doctor’s note to see a physiotherapist? That's right – accessing professional help could be easier than you think! Our upcoming article aims to clear up the fog around common misconceptions. By addressing five major physiotherapy myths head-on, we'll set the record straight and guide you towards pain relief and peak fitness with confidence. Ready for some myth-busting action? Keep reading! Key Takeaways You can often start physiotherapy without needing a doctor's referral, giving you faster access to treatment. Physiotherapy shouldn't be painful; it aims to reduce your pain and can involve various methods such as manual therapy and heat or cold treatments.  Treatment from physiotherapists includes more than exercises; they use multiple techniques, educate on injury prevention, and offer ergonomic advice for lasting health benefits.
More posts