Body weight squats explain

Exercises like bodyweight squats are excellent for building stronger legs, glutes, and core muscles. This is a detailed tutorial on performing a bodyweight squat:

1 Place your feet shoulder-width apart and point your toes slightly outward or forward.

2 Pull your belly button in the direction of your spine to contract your core muscles.

3 Squat down gradually, maintaining a straight back and your knees behind your toes.

4 Go as low as you can comfortably go, or until your thighs are parallel to the floor.

5 At the bottom of the squat, pause briefly.

6 Squeeze your quadriceps and glutes as you push through your heels to stand back up.

  Important things to remember:

 Maintain your weight on your heels rather than your toes.

Maintain a straight back and an active core.

 Ascend gradually and maintain control of your movement.

Keep your knees from going beyond your toes.

 Maintain a relaxed shoulder and an erect chest.

Keep in mind to start out slowly and increase the depth and quantity of squats as you get more comfortable and strong with the exercise. It's also crucial to listen to your body and take breaks when necessary, as well as to warm up before beginning any workout regimen. 

 2 Push ups

A traditional exercise that works the triceps, shoulders, and chest is the push-up. Here's how to perform a push-up step-by-step:

1 Begin in a plank posture, placing your feet hip-width apart and your hands shoulder-width apart.

2 With your fingers pointing forward or slightly inward, place your hands exactly beneath your shoulders.

3 Pull your belly button forward toward your spine to contract your core muscles.

4 Keeping your elbows tight to your body, lower your body until your chest nearly touches the floor.

5 At the bottom of the action, pause for a little period.

6 Squeeze your shoulder and chest muscles as you push back up to the beginning position.

Important things to remember:

 Maintain a straight body alignment from head to heels.

 To stabilize your body, contract your core muscles.

 Ascend gradually and maintain control of your movement.

 Avoid letting your back arch or your hips droop.

Maintain a neutral head posture while glancing at the ground.

Changes:

 Push-ups using diamonds (with hands closer together)

 Shoulder-width apart push-ups performed with a wide arm.

 Decline push-ups (when your feet are positioned behind your hands)

 Push-ups in an inclined position (with your feet elevated over your hands)

Recall that as you gain strength and endurance, you should progressively increase the number of push-ups you perform. Additionally, it's critical to pay attention to your body and warm up before beginning any workout program.

3 Lunges

You can improve your legs, glutes, and core muscles by doing lunges. Here's how to perform a lunge step-by-step:

1 Assume a standing position with your feet together. Step one foot forward firmly, then drop your body into a lunge.

2 Maintain your thigh parallel to the floor and your front knee behind your toes.

3 Maintaining your front thigh parallel to the floor, lower your body until your back knee nearly touches the floor.

4 Squeeze your quadriceps and glutes as you push through your front heel to stand back up.

5 Do the same with your other leg. 

 Important things to remember:

Remain weighted in your front heel rather than your toes.

Maintain a straight back and an active core.

 Ascend gradually and maintain control of your movement.

Keep your front knee in line with your toes.

 Maintain a relaxed shoulder and an erect chest.

Changes:

Walking lunges, in which you switch legs every step.

 Stationary lunges, in which you remain still while switching legs

Reverse lunges involve stepping backward rather than forward.

 Side lunges: walk sideways as opposed to forward.

As your strength and endurance improve, remember to start off slowly and increase the amount of lunges over time. Warming up before beginning any fitness program and paying attention to your body's needs are also crucial.

4 Planks

Planks are an excellent exercise for strengthening your core muscles, improving posture, and enhancing overall stability. Here's a step-by-step guide on how to do a plank:

1 Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.

2 Instead of lowering your body down, hold yourself up in a straight line from head to heels.

3 Engage your core muscles by drawing your belly button towards your spine.

4.Keep your shoulders down and away from your ears.

5 Hold the plank position for 30-60 seconds, or as long as you can maintain proper form.

6 Rest for 30 seconds, then repeat for 3-5 sets

  Important things to remember:

Maintain a straight body alignment from head to heels.

 To stabilize your body, contract your core muscles.

 Avoid letting your back arch or your hips droop.

Remain upright and keep your shoulders away from your ears.

Breathe spontaneously; do not hold your breath.

Changes:

Modified plank (knee plank): Lower yourself to your knees in place of using your toes as support.

 Side plank: Place your hands behind your shoulders and stack your feet while you lie on your side. Raise and hold your hips off the floor.

 Inverted plank: Begin with your feet raised off the ground, balancing instead on your hands and heels.

Don't forget to begin slowly and increase the frequency and length of your planks gradually.

5 Dumbbell rows

Exercises like dumbbell rows are excellent for building strength in your arms, shoulders, and back. This is a detailed tutorial on performing a dumbbell row:

1 With your palms pointing in the direction of your body, hold a dumbbell in each hand.

2 Maintain a straight back while bending your knees slightly and bending forward at the hips.

3 Keep your elbows close to your body and let your arms dangle straight from your shoulders.

4 Lift the dumbbells off the ground and hold them at shoulder height, with your elbows bent at a 90-degree angle.

5 Raise the dumbbells to your sides until your elbows are at a 90-degree angle while maintaining the contraction of your core muscles.

6 Return the dumbbells to their initial position while maintaining control. 

Important things to remember:

Maintain a straight back and contract your core muscles.

 Use your elbows rather than your shoulders to lift the dumbbells.

Dumbbells should be kept near your body.

 Control the action while lowering the dumbbells gradually.

Steer clear of jerking or swinging the dumbbells.

Changes:

Bent-over rows: Maintain a straight back while bending your knees slightly and bending forward at the hips.

 Seated rows: Hold the dumbbells at shoulder height while seated on a bench or chair.

 Single-arm rows: For each repetition, switch arms while holding a single dumbbell at your side.

6  Burpees

Burpees are a full-body workout that mixes cardiovascular and strength training. Here's how to perform a burpee step-by-step:

1 Get started by standing up.

2 Lower yourself to a squat and put your hands on the floor in front of you.

3 Kick your feet back into a plank position from the squat position.

4 Perform a push-up while maintaining a straight body line from your head to your heels.

5 Get back into a squat as soon as possible.

6 Exit the squat position and stand.

7 Leap into the air and gently land on the balls of feet.

Important things to remember:

 During the plank, maintain a straight body alignment from head to heels.

 To assist you leap out of the squat posture, use your arms.

When you jump up, gently land on the balls of your feet.

 Aim to complete the burpee in a single, fluid motion without stopping in between stages.

Changes:

 Modified burpees: Either skip the last leap or go back into a plank posture in place of jumping.

 Single-leg burpees: In the squat and plank positions, raise one foot off the ground and balance on the other foot.

 Box burpees: Rather than jumping up into the air, hop up onto a box or bench.

As your strength increases, remember to start off slowly and increase the amount of burpees over time.