If you want to develop functional strength--the kind you can use in your daily life--you'll find that bodyweight exercises are the best. They help you develop strength according to your own weight and height, and that strength is much more useful than the kind you build lifting weights in the gym.Here are the 10 BEST bodyweight exercises you can do to get fit without ever hitting the gym:
1. Push-Ups -- This exercise is ranked #1 because it's the best PUSHING exercise. It builds not just your chest and triceps, but you see good growth in your back and shoulders as well. It even works out your core and your glutes when done properly, and there are dozens of variations to make the exercise easier or harder.
2. Pull-Ups -- For PULLING exercises, it doesn't get better than Pull-ups. The primary focus of this exercise is on your shoulders and back, but your biceps and forearms get nicely toned as well. Again, this is a highly versatile exercise you can do ANYWHERE!
3. Lunges -- For a leg workout, Lunges are the best. As you step forward or backward into your lunge, you work out your thighs, calves, hamstrings, and glutes. It's a complete lower body workout all in one movement.
4. Squats -- While not as good as lunges, Squats still rank high. They are a bit harder on your knees, but they help to isolate your thighs more than lunges. Never skip leg day, and definitely keep squats on the exercise list!
5. Plank -- If you want to give your core a good workout, the Plank is an exercise you should always do. Holding yourself in place is surprisingly tough, and it will work your abs, back, sides, and even your glutes. You can switch things up and give your core a complete workout just with this one exercise.
6. Bridge -- For more focus on your lower back, the Bridge is ideal. You raise your hips off the ground and high into the air, and your lower back muscles do all the work. The best thing about this exercise is that anyone can do it, even if they have back problems. It's a static exercise that has almost ZERO risk of injury.
7. Burpees -- By far one of the most hated exercises of all, Burpees combine cardio with push-ups and squats. It's a full-body workout that you love to hate, and it will push your body to its absolute limits EVERY time.
8. Mountain Climbers -- Want to boost your stamina while working out your entire body? Your shoulders, back, chest, and arms get a simple workout while holding your upper body in place, while your legs do most of the movement. Your heart will be pounding hard by the time you reach 50, and it's an EXCELLENT exercise for anyone.
9. Superman -- This is a lower back exercise that looks easy, but which will have you straining hard within seconds. It's another low-risk exercise that is ideal for those with lower back problems, and it can help you strengthen those weak muscles easily.
10. Calf Raises -- To complete your full body workout, raise yourself into the air on your tip toes. There are many variations of calf raises, but all of them focus on those important lower leg muscles.
These may be the Top 10, but the great thing about bodyweight exercises is that there are dozens more, plus dozens of variations on each exercise. With bodyweight training, the sky is the limit!
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TOPFIT says: These aren't necessarily the 10 greatest, but they are some of the best and definitely worth having in your workout repertoire.
TOPFIT Daily Activities --- Upper Table Rock Run
Even though it was a busy day, I still made time for a run on Upper Table Rock.
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