Thanks to the modern gym movement, people often think of exercise and resistance training as something that requires a lot of special equipment: a big pile of weights; a roomful of machines; some contraption with elastic bands or springs; or some high-tech gadget with lots of buttons and light-up displays that makes bleepy bloopy sounds.
Nothing could be further from the truth.
Humans have gotten fit and strong using their own bodies, gravity, and some imagination for thousands of years. This isn't to say that additional exercise equipment isn't useful - it certainly is, especially if well chosen and appropriate. But bodyweight training can be a great addition to your "exercise toolbox": it's versatile, you don't need anything besides your bad self, you can do it almost anywhere, and it can be applied to a number of goals or tailored to an individual's ability. It also gives you loads of stability and balance, especially as you get more skilled and start doing movements with only one hand or leg.
Bodyweight movements fall into a few categories:
Nothing could be further from the truth.
Humans have gotten fit and strong using their own bodies, gravity, and some imagination for thousands of years. This isn't to say that additional exercise equipment isn't useful - it certainly is, especially if well chosen and appropriate. But bodyweight training can be a great addition to your "exercise toolbox": it's versatile, you don't need anything besides your bad self, you can do it almost anywhere, and it can be applied to a number of goals or tailored to an individual's ability. It also gives you loads of stability and balance, especially as you get more skilled and start doing movements with only one hand or leg.
Bodyweight movements fall into a few categories:
- Pushing. Pushing motions work the shoulders and triceps primarily, and these can be in three directions: pushing overhead (as in a handstand pushup); pushing horizontally away from you (as in a regular pushup); and pushing down (as in a dip).
Now that you've got the basics down, there are lots of ways to mix it up.
- Try movements with one arm or one leg. For instance, you can squat with one leg held out behind you, in front of you, or to one side. You can jump on one leg, push up with one hand, or do a one-handed pullup (if you're really tough).
- Pushups with most of your weight on one side, over one hand
- Pushups with one hand elevated
- Pushups with one hand in front and one behind
- Pullups using a small towel or rope hooked over the bar, so that one hand is on the bar and one hand is lower down, gripping the towel
- Pullups where you pull towards one side