Good Lifestyle

Like any fitness expert will tell you, the best exercise routine is the one you really get to. This is because even the most minor obstacles can hinder our best intentions to exercise. For example, having a 15 -minute trip to the gymnasium or spending a few nights in a hotel could very well be the point of collision that prevents you from sweating if you are not completely committed. To make real progress, this helps to eliminate as many borders as possible between you and your routine - this is why we have undertaken to discover the best body weight exercises that require no equipment or foresight.

"These body weight exercises offer a practical and effective way to remain active and maintain physical shape, whether at home, in the gymnasium or on a trip," said Elena "Elle" Brown , a seasoned yoga instructor and well-being coach at Is recovered with her . "By incorporating these exercises into your routine, you can improve strength, flexibility and overall physical form."

Read the rest to learn the nine best body weight exercises that you can do anywhere, as recommended by Brown and other fitness experts.

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9 Best body weight exercises

1. Squats

Here is the good news - your training routine does not need to be complicated so that you can see the results. In fact, starting with simple movements can help you build the muscle tone and the force of the nucleus when you build your repertoire.

Brown recommends squats as an excellent construction element for any lower body drive. "Squats are a compound exercise that targets several muscle groups, including quadriceps, hamstrings, glutes and nucleus. They improve the strength, stability and mobility of the lower body, which makes them essential for functional movements and daily activities, "she said Better life.

If you are looking for ways to shake this classic movement, there are also a lot of variations to choose. You can pump your heart rate by adding an arm range or arm circles, work different leg muscles by experimenting with various position widths, maintain the position for isomotric training, and more.

2. push-up matrix

Brown says it also recommends pumps because they are versatile and can be modified to suit different levels of fitness.

"Pumps are a classic upper body exercise that strengthens the chest, shoulders, triceps and nucleus. They also engage stabilizing muscles throughout the body, promoting better posture and alignment," she said.

Always pierce , owner and chief therapist at Well-being of the Pierce family suggests trying a push-up matrix For an additional challenge. It takes a classic push-up and adds variations in a hand position to work different muscle groups.

"The push-up matrix is very beneficial because it works the three fiber orientations of the major pectoral muscle while working the three heads of the muscles of the triceps", explains Pierce Better life. "The complete push-up matrix involves between 50 and 65 repetitions, so it guarantees that you work all types of muscle fibers."

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3. Bounges

Logs are another simple but effective exercise that you can do anywhere. Combine them in transparent moving with other basic movements such as squats can speed up the difficulty level.

"The slots are excellent for developing resistance, balance and lower coordination. They target quadriceps, hamstrings, glutes and calves, while engaging the stability core," explains Brown. "Logs can be carried out in various directions to challenge different muscle groups and movement models."

4. Obliques with short hinge

Then, Pierce recommends trying oblique seats with short hinge, which use a short range of targeted movements for maximum results.

To try them, lie on the ground with the feet planted and your knees folded, then bring your right ankle to the left knee. With your left arm and your hand behind your head, make an assembly in a diagonal movement, bringing your left elbow to your right knee. Then change the sides. AE0FCC31AE342FD3A1346EBB1F342FCB

"The short hinge obliques work on the abdominus rectus, internal oblique, external oblique and the muscles of the abdominus transverse into a single movement," explains Pierce. "This is a major abdominal exercise because it builds not only muscles and endurance, but provides pumping of all abdominal organs."

For an additional variation, try the bicycle sites, the oblique assembles in which you extend a leg to hover over the ground while bringing the other knee to your elbow.

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5. Planches

Another powerful exercise that takes little time or space is the board.

"The boards are an exercise in reinforcing the nucleus which also engages the shoulders, the chest and the muscles of the back", explains Brown. "They improve the stability of the heart, the posture and alignment of the spine, helping to prevent pain and lower back pain. The boards can be modified to correspond to different levels of fitness and can be maintained so that Variable durations increase intensity. "

Harvard Health Publishing recommends starting small and adding rehearsals. Aims to hold your board for 10 to 30 seconds If you try it for the first time, in order to plant for one to two minutes, they suggest.

6. Mountain wrapping

If you are already in a board position, mountain climbers are your next natural movement. With your shoulders stabilizing your upper body, you would take your right knee to your chest to your right elbow before returning to the board position and change the sides. Whatever your rhythm, it's a good idea to try to find a coherent rhythm.

"Mountain climbers are a dynamic and complete exercise that raises heart rate and improves cardiovascular shape. They target the heart, shoulders, chest and legs while improving coordination and agility," said Brown. "Mountain climbers can be done at a quick pace for high intensity cardio training or slower pace for more controlled force training."

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7. Burpees

Burpees are another excellent way to engage your whole body with a single exercise.

"Burpees work on several muscle groups (legs, chest, arms) and increase the heart rate for cardiovascular advantages", explains Solveig Eitungjerde , the holistic health coach behind Live well and explore e. She adds that the exercise "combines strength training and aerobic packaging in a sudden".

8. The wall is with the segmental positioning of the legs

For another variation of a squat, you can try almost anywhere, try the wall. Start by standing straight ahead of a wall, then lower your hips in a squat until your knees are at a 90 -degree angle and your back is firmly against the wall.

To target even more muscle groups, Pierce recommends segmental positioning of the legs. To try this, you will make four positions in total: the feet and knees together, the feet together and the separate knees, the distant feet and the knees together, and both feet and knees.

"The wall is seated with the segmental positioning of the legs works the four fiber orientations of the Muscle Gluteus Maximus," explains Pierce. "This exercise works all leg muscles and, as an additional bonus, it is scientifically proven to reduce blood pressure."

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9. Back extension lying down with rotation

If you are looking to strengthen your back and core, everything Improve posture And vertebral alignment, Pierce recommends trying a lying extension. To do this body weight exercise, lie down with your belly against the ground and your arms by your side. Then lift your head and hands from the floor, holding your muscles

HAS Try it with rotation , Bring your arms and place your backs of your hands on your forehead. Lift your head, then turn your body and touch a elbow on the ground before refocusing your body, bringing your head back. Go back and forth between your right and left sides.

"By performing an extension and a rotation from a lying position, you work all the extensor muscles of the spine. Because these muscles are the first to be innovated by the spinal cord, the exercise of these muscles creates a Relaxation effect in the central nervous system, "says Pierce.