7 body weight exercises you can do during holidays
During holidays nobody wants to go to the gym, preferring to hang out with family and friends. But you can do some body weigh exercises at hometo get a dose of cardio and strength-building. Exercises that use your own body weight can be equally as challenging and beneficial to your body. Performing body weight exercises you incorporate both strength and mobility. Here are7 most effective body weight exercises. If you’re a beginner, do a circuit of 10 reps for each exercise, repeating the whole circuit 3 times. More experienced ones can crush the exercises to failure.
1. Split drops
Put your feet together, thenjump into a split squat, with one leg in front of the other. Don’t do a single leg lunge, move both legs simultaneously. Then, jump back into standing position.Repeat for 20 total reps, alternating which leg drops in front.This exercise is effective for your hamstrings, glutes, and the quad of the leg in front. It also gives you a better stretch reflex in your hamstring.
2. Stork stance Vs
Balance on one leg with your knee slightly bent and your hip slightly flexed. Your other leg should be extended slightly behind you at about a 45-degree angle from the ground, parallel with your torso. Extend your arms fully down toward the ground with your hands open and your thumbs pointed up.Lift your arms toward the sky squeezing your shoulder blades together to make the movement happen. Lift as high as you can without extending your hips or falling. Hold the leg position, but do reps extending the arms. This exercise is a very core-centric. By balancing on one leg, you’re working the glutemedius – the muscle that is essential to keeping your body upright when you’re walking and running. You’re also adding a dynamic aspect by extending your arms in the V motion, which strengthens your postural muscles.
3. Reverse crunch
Lie on your back on the floor, your legs fully extended out in front of you and arms straight in air.Roll your knees into your chest, and then quickly press them up straight in the air.Bring your legs back down to that starting position (using the same motion, but in reverse). Repeat.This abs exercise makes it easier to stabilize your upper back and neck.
4. Monkey push-up
Start in a traditional push-up position.Press up, and when your arms are fully extended, rotate and kick left leg underneath your body and out to the right side.Repeat with the right leg. Make 20 reps – 10 for each side. When you add this rotation, you’re developing the oblique muscles while getting the benefit of a regular push-up. It’s also a great stretch reflex for the chest muscles.
5. Power burpee
Drop into push-up position as in a traditional burpee.Then, jump into squat position.Follow that with a jump into the air. Finally, drop into a squat and then do an explosive tuck jump as high as you can and pulling knees in. Do several reps. Your heart rate will increase, and you will be firing your hamstrings because you have to elevate your body as much as possible. When you pull your knees up in the tucked position, you’re working your core, too.
6. Warrior III
This yoga move improves your balance, tones your legs, and strengthens your core. Stand with your feet together and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing. Switch legs and repeat.
7. Low-belly leg reach
This move targets your six-pack and corset muscles. The corset muscles lie beneath the obliques, and are the body’s natural weight-lifting belt.Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up.Inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees. Hold for 3-5 seconds while squeezing lower belly.