Body Weight Exercises

Looking to start a weight training program but are unsure where to start? Exercises using your own body as resistance is a great way to try it out. You don't need to purchase any costly equipment and you don't even need to join a gym. You can do it in the comfort of your own home or even on your lunch break at the office.

These exercises target most of the major muscle groups. Remember to give yourself a day off in between - about 48 hours before doing them again. This will allow your body to recover. Breathing is always important - exhale during exertion (the hard part) and inhale during rest.

Hope these tips will help you out, but remember you should always check with your doctor before starting a new exercise program.

Here are the exercises!

1. Static Crunch: Sit on the floor with your feet in front of you, knees bent, arms forward. Lean back until you feel tension in your abs and hold for a count of 10. Sit back up and rest. Repeat 3-5 times. To change the intensity: a. lean farther back or b. bring your feet closer to your body or c. hold for a longer count.

2. Superman: Lie on the floor, arms over your head. Simultaneously lift your feet and arms off the floor. Hold for a second and relax to the ground. Repeat. You will feel this through your low back. To decrease the intensity, start with your arms at your side instead of over your head.

3. Chair Squat: Place a chair in an open area. From a sitting position, stand up and then sit back down without the use of your hands. Repeat 10 times. To change the intensity: Don't allow your bottom to touch the seat, lower your bottom as close as you can to the chair with out touching and stand back up. When comfortable, move away from the chair. Once you're comfortable with that, add a small jump to the squat or add hand weights.

4. Standing Lunge: Stand next to a chair, lunge forward with your left leg. At the lowest position, your knee should be above your ankle, the knee joint at a 90 degree angle. Straighten and bend your leg using the chair for support if needed. Repeat 10-15 times. Repeat on right leg. To change intensity, alternate legs without using the support of the chair. Or walk with lunges across a room. Once this becomes easier, you may add hand weights.

5. Wall Push up: Stand with chest against a wall. Place hands outside of shoulder on wall. Step back so that arms are fully extended but still touching the wall. Lower body so that nose is a few inches from wall, extend by pushing back. Repeat 10-15 times. To change intensity, choose a surface closer to the ground such as a counter or table top. Then move to the floor on your knees and finally move to the floor on your toes.

6. Triceps Dip: Sit on a stair, edge of a couch, or other firm surface that will not move. Place hands on edge of surface outside of hips. Lift yourself off and in front of the stair/couch/etc and lower, keeping your elbows pointed behind you, and not dropping below a 90 degree angle at the elbow joint. Extend and repeat 10-15 times. To increase the intensity: move your feet farther away from your body.

Let me know what you think of these exercises! Need more ideas? Sign up with me for one on one or group personal training!

In good health,