Updated: Jul 30, 2021
5 Exercises You Can Do With Just Your Body Weight
You do not need a lot equipment to improve your strength and overall fitness level. Many people can achieve fantastic results by working with just their body weight. The most important thing is ensure that you are using proper positioning and you move slowly and with control.
Here is a group of 5 exercises that you can do using just your body weight to work on the strength of your core, arm, and legs. I recommend you work on them 3 times per week and build up slowly.
Start where you can and progress your repetitions or hold times as you get stronger. Remember doing these correctly is much more important than doing a lot of repetitions!
1. Tricep Dips
Sit on the edge of a bench or coffee table. Push your behind up off the bench/table and move them forward so they are clear of the bench/table. Drop your hips down by bending your elbows and then push back up by straightening your elbows. Repeat 12 to 15 repetitions. You can make the exercise harder by moving your feet out farther in front of you.
2. Front Plank
Starting on hands and knees, go down on both elbows and then extend your legs out behind you. Straighten your knees so that you are supporting yourself through your toes and elbows. Pull your belly button to your spine and do not let your back sag. Hold and breathe for 30 seconds, then relax. Repeat 3 times. Build your hold time up to 60 seconds for the 3 repetitions.
3. Walking Lunge
Stand with feet together, take a large step forward with your right foot and bend your left knee until it gently touches the ground, coming down into a lunge. Push back up and step forward with the left leg, bend the right knee until it touches the ground. Continue alternating legs for 10 steps, this is 1 lap. Continue back and forth for 4 laps.
4. Calf Raise
Standing with your toes on a step/stack of books with your heels off. You can be near a counter top, railing, wall or other structure to hold on to for balance as needed. Slowly drop your heels down below the step and push back up onto your toes, keeping your knees straight. Repeat for 12 to 15 repetitions.
5. Single Leg Deadlift
Stand in front of a small garbage can, stack of books, or other object about 18 inches high. Tilt forward by raising your right leg straight behind you while dropping your chest to touch the object with both hands. Keeping your leg in line with your body, raise back up. Repeat 12 to 15 repetitions on each leg.
You did it! You are getting stronger already!
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Stay Well & Feel Good,
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
Hi! I am Dr. Kim MacDonald. I am a physical therapist who specializes in empowering my patients to optimize how they move their bodies and improve their ability to do the things they love regardless of age, experience, or capabilities.
My experience in the health care field allows me to teach the tools you need to ensure that you are working safely to improve your pain and maximize your physical potential.
If you would like to know more about how you can help yourself be healthier and live a more active lifestyle, join me here