Woman doing bridge

Add These Bodyweight Exercises To Your Routine

If you are a stunt enthusiast, you may have seen 25- year- old Scott Walker execute a handstand complete with leg extension on the edge of a 40 -foot high -rise in Shanghai without the use of a harness of safety gear. Likewise for the unnamed, but in no way less impressive YouTube star who demonstrated his skills by supporting his body weight with one hand on the edge of a Hong Kong skyscraper or perhaps you viewed the daring young man who showed off his penchant for body curls from a pole located 65 stories above the ground.

Body weight exercises are often celebrated for their ability to be done almost anywhere without the use of equipment. However, some take the interpretation of anywhere more literally than others. If you are one of the many who prefer your workout a little more down to earth, here are some exercises you can add to your routine without the risk of vertigo.

Bridge
Start in a sit -up position with hands behind the ears. Place palms downward with fingers pointed toward the legs. Push with the back and arm muscles until the body forms a lowercase ‘n’ shape with the spine convex and the limbs straight. You can increase the difficulty by entering the exercise from a standing position and gradually bending backward into the bridge.

4-Count Bodybuilder
Count 1: Drop to a squat from a standing position. Place hands on the floor. Count 2: Thrust legs back into push up position. Count 3: Return legs to squat position. Count 4: Return to standing position.

Woman doing seated dip

Seated Dip
Begin with feet on the floor, legs outstretched and hands placed on a level surface between waist and knee height. Straighten arms with shoulders above the hands and then lower the body until the arms are bent at a 90 -degree angle. Raise body into starting position.

L-sit
Sit in L- position, with the upper body perpendicular to the ground and the legs out straight and parallel to the ground. Place the hands beside the gluteus. Then use the arms and hands to push the entire body, legs included, upwards off the ground with the legs remaining parallel, creating isometric tension.

Lunge
Stand on a flat surface. Step forward with one leg and bend down until the knee is bent at a 90-degree angle. Bend the back knee so that it almost touches the ground. Return to the starting position by pushing back with front leg and stepping back to bring both feet together.

Rocking Chair
Begin in fully extended plank or push up position. Push body forward six to ten inches, keeping arms straight and then returning to the starting position.

Woman doing lunges outdoors

Shove Offs
Stand in front of an elevated surface with a ledge sturdy enough to bear your weight. Tilt your body forward with your hands and arms extended, holding your back and legs straight. Allow your body to continue to fall forward until you catch your weight on the elevated surface with your palms down and arms bent. Extend arms to push body into upright position.

Dive bomber
Place feet on ground a few inches apart, holding legs straight. Bend over at the waist, placing hands on the ground a few feet in front of the toes so that body forms an inverted ‘v.’ Swing chest and shoulders down in an arc so the chest almost touches the ground. The shoulders and head should be curved in as high an arc as possible, fully arching back, keeping head face forward with pelvis a few inches off the ground. Reverse the motion with shoulders and chest moving through the hands until the body is back at its starting point with arms in line with the back.

What body weight exercises do you do in unusual, or not so unusual places? Let us know how you stay in such great shape. We want to know!



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