If you can perform more pushups, chances are that your body can fight off cardiovascular diseases. It may sound like a joke but according to science, pushups have been linked to low blood pressure and sugar. But not only pushups, but several bodyweight exercises can also keep you healthy and strong in the long run.

If you have recently switched to bodyweight exercises, here is the ultimate guide for you!

Warm-ups

Let’s start from the basics. Whether you are building muscles or losing fat, the first thing is a warm-up. It makes sure that there the muscles are not stiff and that every exercise is performed in the correct form. Some beneficial bodyweight exercises can be used to warm up the body.

Unlike the common notion, warm-up doesn’t have to be all about static stretching. Your body can be quickly prepared with the right movement flow. All the equipment-free exercises activate your muscles, increase motion, and minimise the chances of injury or post-workout pain. The best part is that it doesn’t take more than three minutes.

Bodyweight Exercises

Once you are done with the warm-up, it is time to begin the workout session. There are two types of exercises – core movements and advanced bodyweight exercises.

Let’s discuss the exercises depending on your body parts –

  • Back Exercises

Many people are prone to back pain but a few focus on relieving it. Various bodyweight exercises will improve lower back endurance and shoulder health. You can perform the following back exercises for effective results –

  • Superman
  • Pillow case face pull
  • Pillow case door row
  • Inverted row
  • Pull-up/chin-up
  • Chest Exercises

When we think of chest exercises, our mind immediately shifts to pushups. When we talk about bodyweight exercises, there come various types of pushups for better strength and muscle building –

  • Incline pushups
  • Decline pushups
  • Parallette pushups
  • Chair dips
  • Shoulder Exercises

Bodyweight exercises help in building and improving the stability of the shoulders. Here are some of the exercises that will help carve three main shoulder muscles –

  • Shoulder taps
  • Inchworm
  • Reverse bear crawl
  • Pike pushup
  • Triceps Exercises

When we talk about arms, triceps are often neglected. In reality, triceps play an important role in defining your arms’ structure. Here are some of the bodyweight triceps exercises that you can perform at home –

  • Plank to pushup
  • Close grip pushup
  • Bench dip
  • Elevated bar triceps extension
  • Bicep Exercises

Last but not the least, bicep exercises require equipment. But some variations help you carry out bodyweight exercises by increasing the bicep intensity. You can always use a bathroom towel for those arm gains. The exercises you can perform are –

  • Towel bicep curl
  • Pillowcase body rows
  • Close grip chin-up
  • Supinated inverted row
  • Leg Exercises

Leg workouts are some of the most equipped choices when it comes to home sessions. There are so many exercises you can perform to challenge the legs. Here are some bodyweight leg exercises for an incredible workout –

  • Bodyweight squat
  • Reverse lunges
  • Cossack squat
  • Split squat
  • Shrimp squat

Wrapping Up,

Apart from these main bodyweight exercises, various core movements, glutes, hamstrings, and cardio sessions can also be included. All these exercises can be arranged in a simple schedule to reap the maximum benefits and build stronger muscles at home. Don’t forget to include a cooldown after every workout.