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Staying fit and healthy is no easy feat. Some people stay in shape by hitting the gym to lift weights and do cardio exercises, others take classes, and some do bodyweight exercises outside or at home to save time, as well as money. If you’re looking to get in shape and not have to go to a gym to do it, check out these bodyweight exercises that will get you into shape in no time!
Planks!: Planks are a great workout that you can do anywhere; and, there are so many variations! To perform a basic plank that works your core, first lay flat on your stomach on the floor. Then bend your arms at your elbows so that your forearms and hands lay flat on the floor. Lift your body up so your weight is resting on your toes and forearms with your legs closed — you will look like you’re almost in a push up position — and hold this for 30 seconds. Do this 2 to 3 times with a 30 second rest in between. As time passes you will be able to hold up for longer periods of time, so challenge yourself! Work on your side abs with the Side plank! Lay on your side with your legs stacked on one another, bend your arm at your elbow, and, while making sure it’s under your shoulder, rest your weight on it. Place your top hand on your hip for balance and lift your hip off of the floor. Hold this position for 30 seconds. Once you drop switch to the other side, and do each side 2 to 3 times.
Push-Ups!: Push-ups can be performed anywhere and are great for working out your arms and chest! Do a classic push-up: Lay flat with your hands on the floor right underneath your shoulders. Keep your body straight as you push up, never fully extending your arms, before you come back down to the ground. Also make sure your elbows are pointed back, not out, so they’re parallel with your body. Your body should remain a straight line as it’s in the up position, never curving. Do as many as you can before you start to get wobbly. Strive to do more everyday. Maybe do 20 push-ups right as you wake up in order to really get your heart rate going! Once you’ve mastered the basic push-up move on to more difficult styles such as the diamond push-up and the plank push-up, which pretty much work out your whole body.
Squats!: Squats work your legs and your glutes, and help you build your core. There are so many variations of these but let us stick to the basics. Stand with your feet underneath your shoulders, and make sure your feet are facing forward. Bend down and back as if you’re going to sit in a seat, stop when you’re parallel to your knees, and come back up. Let your hips lead the way down, almost as if someone behind you is tugging on an invisible rope that’s wrapped around your waist. Make sure you evenly disperse your weight throughout your feet, and don’t keep too much weight on one part of your foot — this will also aid your balance.
Burpees!: Burpees are notoriously tough but they get your heart rate going and are a great total body workout! To do a basic burpee: get down into a push-up position then explode up onto your feet and jump. Then get back down into a push-up position and repeat. Try do as many as you can because this workout will really get you in shape in no time!
There are tons more body weight exercises available but make sure you read up on how to do them before you try them. Also, always push yourself: try to do one more rep than the day before, so that every day you’re building up your abilities. Good luck and enjoy your new hot body!
Do you think bodyweight exercise will be a great way for you to stay in shape? How do you burn the most fat while you workout? Let us know in the comments below or send us a tweet at @underwearexpert.
Photo Credit: Bear Skn, Junk Underjeans, and Shrine Boxers