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Body Weight Exercises


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As its name implies, Body Weight Exercises are exercises that can be performed using only the body as the source of resistance. For example, push-ups are classified under the body weight exercises category and can be performed without the use of any additional resistance or equipment.

When performing a push-up gravity and the body provide the resistance and the chest and triceps muscles are required to overcome that resistance in order to successfully complete a repetition. This being said, there are several health and fitness benefits associated with regularly performing resistance based exercises where the body is used as the sole source of resistance.

First, most body weight exercises require no equipment. Second, virtually all body weight exercises can be performed anywhere. Third, body weight exercises use the weight of the individual and gravity as the resistance mechanism.

Finally, all muscle groups can be exercised when performing the various body weight exercises. Body weight exercises are excellent for developing muscle tone, core strength, balance, coordination, and flexibility.

Below you will find all of the body weight exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using body weight exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are body weight training exercises.


Abdominals-Lower Exercises

Abdominals Flutter Kicks

This exercise conditions the lower abdominals and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Bent Knee Abdominals Hip Raises

This exercise focuses on the lower abdominals area and can be performed without any equipment. In addition, this exercise is fairly easy to perform. Recommended frequency: perform this exercise two to three times per week.

Decline Abdominals Crunches

This exercise focuses on the lower and upper abdominals areas. This exercise requires a declined workbench and is of moderate difficulty. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Pull Ins

This exercise focuses on working both the upper and lower abdominals areas. This exercise requires a workbench and is a fairly simple exercise to perform. Recommended frequency: perform this exercise two to three times per week.

Flat Bench Abdominals Leg Raises

This exercise conditions the lower abdominals area and requires a flat workbench to be performed correctly. Recommended frequency: perform this exercise two to three times per week.

Hanging Knees To Chin Raises

This exercise works the lower abdominals area and requires a pull up bar to perform correctly. This exercise is of moderate difficulty. Recommended frequency: perform this exercise one to three times per week.

Lying Reverse Abdominals Crunches

This exercise targets the lower and upper abdominals areas and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise one to three times per week.

Parallel Bar Abdominals Knee Raises

This exercise requires parallel bars to perform. The focus of this exercise is to work the lower abdominals area and is of moderate difficulty to perform. Recommended frequency: perform this exercise one to three times per week.

Reverse Abdominals Crunches

This exercise targets both the upper and lower abdominals areas. This exercise requires no equipment to perform, however, a floor mat is recommended. Recommended frequency: perform this exercise two to three times per week.

Reverse Decline Crunches

This exercise focuses on the lower abdominals area and requires a declined workbench to perform. This exercise is of moderate difficulty. Recommended frequency: perform this exercise two to three times per week.

Abdominals-Middle & Upper Exercises

Abdominals Butt Raises

This exercise targets the upper and lower abdominals areas and, other than a floor mat, requires no equipment to perform. The exercise is fairly easy to perform. Recommended frequency: perform this exercise two to three times per week.

Abdominals Crunches

This exercise is considered the traditional abdominals crunch exercise and requires no additional equipment to perform. This exercise is fairly easy to perform. Recommended frequency: perform this exercise two to three times per week.

Abdominals Sit Ups

This exercise is very similar to the traditional abdominals crunch and requires only a floor mat to complete. This exercise is fairly easy to perform. Recommended frequency: perform this exercise one to five times per week.

Abdominals Toe Touchers

This exercise is of moderate difficulty and exercises both the lower and upper abdominals. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise one to five times per week.

Abdominals Tuck Crunches

This exercise is of moderate difficulty and can be performed using only a floor mat. This exercise will exercise both the lower and upper abdominals areas. Recommended frequency: perform this exercise two to three times per week.

Fingers To Toes Abdominals Crunches

This exercise targets the upper and lower abdominals and is of a moderate level of difficulty to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Overhead Abdominals Crunches

This exercise is slightly more difficult than a standard abdominals crunch. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Straight Arm Abdominals Crunches

This exercise is similar to the traditional abdominals crunch and is fairly easy to perform. This exercise does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Abdominals-Obliques Exercises

Elbow To Knee Obliques Crunches

This exercise targets each side of the obliques in an alternating fashion. This exercise is of moderate difficulty and does not require the use of any equipment. Recommended frequency: perform this exercise two to three times per week.

Fingers To Heel Obliques Touchers

This exercise is fairly easy to perform and works one side of the obliques muscles at a time. This exercise does not require any equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Flutter Kick Obliques Crunches

This exercise is moderately difficult to perform and works each of the obliques in an alternating fashion. This exercise requires no equipment to perform. Recommended frequency: perform this exercise two to three times per week.

Hanging Obliques Knee Raises

This exercise will target one side of the obliques at a time. This exercise is of moderate difficulty to perform and requires a pull up. Recommended frequency: perform this exercise two to three times per week.

Lying Obliques Leg Raises

This exercise is fairly easy to perform and targets one side of the obliques at a time. There is no equipment required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Lying Side Obliques Crunches

This exercise isolates one side of the obliques at a time and is moderately difficult to perform. There is no equipment required to perform this exercise. Recommended frequency: perform this exercise one to three times per week.

Obliques Crunches

This exercise targets one side of the obliques at a time and can be performed without the use of any equipment. This exercise is of moderate difficulty. Recommended frequency: perform this exercise one to three times per week.

Obliques Decline Crunches

This exercise is moderately difficult and targets each side of the obliques in an alternating fashion. This exercise requires a decline workbench to perform. Recommended frequency: perform this exercise one to three times per week.

Obliques Twists

This exercise targets one side of the obliques, in alternating fashion, and is of moderate difficulty. This exercise requires no equipment to complete. Recommended frequency: perform this exercise two to three times per week.

Back Exercises

Hyperextensions

A roman chair is required to perform this exercise This exercise targets the lower back area and is fairly simple to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Back Presses

This exercise requires no equipment to perform. This exercise targets the lower and middle back areas and is fairly easy to perform. Recommended frequency: perform this exercise one to three times per week.

Pullups

This exercise requires a pull up bar and is fairly difficult to perform as it requires you be able to lift your entire body weight. This exercise targets the entire back area. Recommended frequency: perform this exercise one to three times per week.

V Bar Pullups

This exercise requires a v-bar pull up bar and is fairly difficult to perform as you must be able to lift your entire body weight. This exercise works the entire back area. Recommended frequency: perform this exercise one to three times per week.

Wide Grip Pullups

This exercise requires a pull up bar and is fairly difficult to perform as you must be able to lift your entire body weight. This exercise targets the entire back area. Recommended frequency: perform this exercise one to three times per week.

Biceps Exercises

Chin Ups

This exercise uses a pull up bar and is fairly difficult as you must be able to lift your entire body weight. This exercise targets the biceps and upper back muscles. Recommended frequency: perform this exercise two to three times per week.

Calf Exercises

Single Leg Calf Raises

This exercise is fairly easy to perform and targets the calf muscles. This exercise requires a flat surface that is approximately six inches above the ground. Recommended frequency: perform this exercise one to five times per week.

Chest Exercises

Declined Pushups

A workbench or any other sturdy surface is required to perform this exercise. This exercise focuses on the chest muscles and is moderately difficult to perform. Recommended frequency: perform this exercise two to three times per week.

Dips

This exercise requires a set of parallel bars and is fairly difficult to perform. This exercise focuses on working the entire chest area. Recommended frequency: perform this exercise two to three times per week.

Pushups

This exercise requires no equipment to perform and is of moderate difficulty. However, the knees can be lowered to the floor to reduce the level of difficulty. Recommended frequency: perform this exercise two to three times per week.

Gluteals Exercises

Gluteals Kickbacks

This exercises targets one side of the gluteal region at a time and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise one to five times per week.

Lying Butt Bridge

This exercise works the gluteal region and is fairly easy to perform. No equipment is required to perform this exercise, but, a floor mat is recommended for comfort. Recommended frequency: perform this exercise one to five times per week.

Hamstrings Exercises

Leg Lifts

This exercise targets the hamstrings area and works one side at a time. This exercise is easy to perform and requires a study structure for balance and support. Recommended frequency: perform this exercise one to five times per week.

Neck Exercises

Head Forward Backward

This exercise is designed to stretch the neck muscles and is easy to perform. This exercise can be performed virtually anywhere and requires no equipment. Recommended frequency: this exercise can be performed daily.

Head Shoulder Tilt

This exercise focuses on stretching the neck muscles and is easy to perform. This exercise requires no equipment and it can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily.

Head Side To Side

This exercise stretches the neck muscles and is easy to perform. This exercise is performed without the need for any equipment and can be performed virtually anywhere. Recommended frequency: this exercise can be performed daily.

Isometric Front and Back

This exercise focuses on strengthening the neck muscles and is easy to perform. No equipment is required to perform this exercise. Recommended frequency: this exercise can be performed daily.

Isometric Sides

This exercise to designed to strengthen the neck muscles and is easy to perform. This exercise can be performed without the use of equipment. Recommended frequency: this exercise can be performed daily.

Quadriceps Exercises

Jump Squats

This exercise targets the quadriceps and is of a moderate level of difficulty to perform. No equipment is required to perform the exercise. Recommended frequency: perform this exercise one to three times per week.

Squats

This exercise focuses on working the quadriceps and gluteal muscle groups and is fairly easy to perform. No equipment is required to perform this exercise. Recommended frequency: perform this exercise two to three times per week.

Triceps Exercises

Bench Dips

This exercise works the triceps and pectoral muscles and requires a sturdy workbench; 18 to 24 inches in height. This exercise is moderately difficultly. Recommended frequency: perform this exercise two to three times per week.

Pushups Hands Close

This exercise focuses on both the triceps and pectoral muscles and is performed without the use of any equipment. This exercise is of a moderate level of difficulty. Recommended frequency: perform this exercise one to five times per week.