Bodyweight Exercises to Help You Stay Active
At Falcon Health, we dedicate ourselves to providing high-quality chiropractic and physiotherapy services to clients. We work with a wide array of clients, from athletes to elderly patients we can find a solution through our chiropractic and physiotherapy services to get you back to your best! Whilst physiotherapy and chiropractic care can help us all, there are countless ways to keep fit. One great way to stay fit for free is by performing bodyweight exercises. Read our blog to learn about the best bodyweight exercises to help you stay fit and healthy!
What Are Bodyweight Exercises?
Bodyweight exercises are any type of exercise that uses your body weight as resistance, rather than using external weights. These exercises are fantastic for improving strength, endurance and balance. They can be performed anywhere and require no special equipment – making them ideal for busy people on the go!
Benefits of Bodyweight Exercises
There are many benefits to incorporating bodyweight exercises into your fitness routine.
Firstly, they’re great for beginners. If you’re new to exercise or returning to exercise after a long break, bodyweight exercises are a great place to start. They’re easy to learn and can be performed at your own pace.
Bodyweight exercises improve strength and muscle tone. As you get stronger and more comfortable with the exercises, you can increase the intensity to continue challenging your body.
Furthermore, bodyweight exercises are versatile. They can be performed anywhere, at any time. You don’t need any special equipment or a gym membership – making them ideal for busy people on the go!
Moreover, they improve balance and coordination. As your body becomes stronger and more stable, you’ll notice an improvement in your balance and coordination. This is beneficial for everyday activities such as walking and climbing stairs.
Finally, they’re suitable for all fitness levels. Whether you’re a beginner or a seasoned athlete, there are bodyweight exercises to suit everyone.
Lunges are a great way to tone your legs and improve your balance. Start by standing with your feet shoulder-width apart, then take a big step forward with your right leg. Bend your knees so both legs are at 90-degree angles, making sure that your right knee doesn’t go past your right ankle. Push off with your right leg to return to the starting position, and repeat with the left leg.
Squats are another excellent exercise for toning the legs and improving balance. Start by standing with your feet shoulder-width apart and your hands at your sides. Slowly lower yourself down as if you were going to sit in a chair, keeping your back straight and knees above your ankles. Once your thighs are parallel to the ground, push back up to the starting position.
Heel raises are a great way to target your calf muscles. Start by standing with your feet shoulder-width apart and your hands at your sides. Slowly raise up on your toes, then lower yourself back down. For an added challenge, try doing heel raises on one leg at a time.
Split Squats are a variation of the regular squat that puts more emphasis on your hamstrings and glutes. To do a split squat, start by standing with your feet about shoulder-width apart. Take a big step forward with your right leg, then lower yourself down into a lunge position, making sure that your right knee doesn’t go past your right ankle. Push back up to the starting position, and repeat with the left leg.
Planks are a great way to strengthen your core muscles. To do a plank, start by lying on your stomach with your palms flat on the ground and your elbows bent at 90-degree angles. Push off the ground so that you’re resting on your forearms and toes, keeping your body in a straight line from head to toe. Hold this position for 30 seconds to one minute, then lower yourself back down to the starting position.
Press-Ups are effective in toning your arms, shoulders and upper body. To do a press-up, start in a plank position with your palms flat on the ground and your elbows bent at 90-degree angles. Bend your elbows to lower your chest toward the ground, then press back up to the starting position.
Crunches are a great way to tone your abs. To do a crunch, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head, then curl your shoulders off the ground and towards your knees, contracting your abs as you go. Slowly lower yourself back down to the starting position. There are many variations to this exercise, such as bicycle crunches, oblique crunches and reverse crunches. All of these are effective ways to use body weight to improve your core strength.
Tricep dips are an excellent way to tone your arms. Start by sitting on the edge of a chair or bench, with your palms flat on the seat and your fingers pointing towards your knees. Place your feet flat on the ground, then slowly lift your body off the seat, keeping your elbows close to your sides. Lower yourself down until your elbows are at 90-degree angles, then press back up to the starting position.
There are many benefits to doing bodyweight exercises. They can help improve strength, balance and flexibility. They’re also a great way to tone muscles and burn calories. And best of all, they can be done anywhere, anytime with no equipment necessary! All of these exercises can be adapted to suit you. So regardless of your age, ability or anything else, you can use bodyweight exercises to improve your health.
Aside from providing chiropractic and physiotherapy services, at Falcon Health, we understand the importance of exercise. Exercise has a multitude of physical and mental benefits, all of which can be experienced by anyone! We include exercises as part of all of our treatments as they are invaluable to any programme we develop. Bodyweight exercises are an easy and mostly safe way to exercise and experience the mental and physical benefits associated with them. They are included in all of our rehabilitation plans and can massively benefit clients.
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