A lot of people get hung up on using weights alone, but a lot can be done with using your own body weight.
I myself love lifting weights, but I have found calisthenics to be fun as well as challenging. The most common body weight exercises are pull-ups, push-ups, sit-ups and squats. When working with body weight alone you can train in all planes of motion and you may acquire greater Kinesthetic awareness. Let’s take a look at a few of these exercises.
- Start in a high plank position with hands under your shoulders.
- Draw in your navel and contract your glutes.
- Keep your pelvis in a neutral position and slowly lower your body to the floor by flexing your elbows and retracting and depressing your shoulder blades.
- Push back up to the start position by extending your elbows and contracting your chest. Make sure you look straight at the floor and do not tuck your chin.
- For the basic pull-up, start with hands a little wider than your shoulders palms facing away from you on the bar.
- Pull your body towards the bar, by flexing the elbows and depressing the shoulder blades. Do not arch your back, allow your head to jut forward or elevate the shoulders.
- Hold at the end range.
- Slowly return your body to the original position. (Many people can’t do pull-ups so there are many variations to accomplish the same exercise.)
- Start with feet shoulder width apart and pointing straight ahead.
- Slowly begin to squat down, bending the knees keeping the weight in your heels and keeping the knees behind the toes. With a flat back slightly bent from the hips, keeping the core tight.
- Push back up to the starting position keeping the weight in the heels and not in the knees.