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Being physically fit has many advantages. You remain healthy and are more resistant to different diseases. Some people think that remaining physically fit requires you to join a fitness center or a gym. If that’s not the point then you will need some expensive equipment that will be necessary for your workouts. This is not true as there are different exercises that don’t require any special equipment. Here are some body weight exercises that you can perform at your home.

1. Push ups: a simple exercise that helps you to build your shoulders, all you need is a small chair that can help to elevate your feet and then you can try different positions for your push ups.

2. Inverted rows: these are somewhat like normal pushups but they don’t focus on your chest or shoulders. You will feel the main effect on your back.

3. Single leg: for this exercises you can use a chair or a table on which you can easily place your leg. All you have to do place on leg on the platform making a pistol shape. Now try to bend down as much as possible and feel the tension in your hamstring and thigh.

4. Crunches: for this exercise all you need to is lie down on the floor facing upward. Now bend your knees and place you hand under your head. When you are in this position try to get up and touch your knees, make sure that you are using your arms to lift your head. This will increases the effectiveness of your crunches and you will have a well shaped stomach.

5. Roman Chair: this is another simple exercise. All you have to do is stand next to a wall and bend down in a sitting position. This will create a tension on your thighs and you will strengthen your muscles there.

6. Leg lift: lie down on the floor facing upward and place your hands under your buttocks. Now lift both of your feet a little bit in the air and spread them as much as you can. Then bring them back into there original position and put them on the floor. Repeat this exercise for at least ten times.

Body weight exercises are best suited for those people who cannot afford special equipment but love to exercise. You can find a large number of other exercises while searching the internet or asking a fitness trainers.

By: Jesse Miller

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What does it mean when we talk about body sculpting exercises for women and how do we choose those effective ones? Well let me first explain body sculpting exercises; they are exercises which can be used to burn off body fat. For example, the muscles of your arms are visibly seen. In other words, your body needs to reach a certain level of leanness in order for the muscles/curves to be visible, and for others to notice.

Now don’t get me wrong about only focusing on losing body fat because for this very reason so many women become so occupied with performing aerobic training like running or cycling they forget about adding any type of resistance training. So adding resistance training for women is part of the right formula to have an effective body sculpting exercises for women, period.

Women’s Body Sculpting Exercises (Exercise One)

100-Meter Sprinting

Actually it does not have to be a 100-Meter Sprint because not every one is able to do that, and I don’t ask most of my clients to start with that. But if you have been running for some time, then you should try to sprint for 7 to 10 seconds, and then you should take a walk as you gather your energy before repeating the same thing for another 10 to 20 bouts. Ouch!

- Warming up for 5 7 minutes is very critical; so don’t neglect that.

- You sprint by jogging first (for about 4 seconds) then start running (for about 4 seconds) and finally start sprinting for 7 to 10 seconds and as you progress you should be able to add another 2 or 3 seconds more for a total of 12 to 13 seconds.

- The best place to sprint is in a high school or college track. Or you can sprint on a paved trail that has a smooth surface and is safe enough so you can sprint.

Women’s Body Sculpting Exercises (Exercise Two)

The Tiger Walk w/ Push-ups

The Tiger Walk is similar to the bear crawl except you don’t stick the butt up high, but instead you will have the body level, so if you place a cup of water on your back it should not tip over.

Instructions

- In this exercise you will walk on your hands and your feet like crawling, but the knees are NOT touching the floor.

- Perform the Tiger Walk for six steps then pause to perform one push up

- Continue with performing the Tiger Walk for another six steps, and then pause for your second push-up

- Repeat the motion until you complete 24 Tiger Walks and 4 push-ups.

The great thing about the Women’s Body Sculpting Exercises is that you are expending a significant amount of calories, and at the same time you are preserving your muscle tissue.

By: Mohamad Alodah

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Traditional gyms and health clubs promote workout programs that focus on exercises designed to work muscles in isolation. Performing exercises that focus on one muscle group at a time is appropriate for body builders and athletes in certain sports, but to develop “real world” strength, full body weight workouts are best.

Body weight workouts don’t use machines or weights. They focus on the use of your own body weight to provide resistance.Push-ups, crunches, and hand stand raises are all examples of body weight exercises.

There are many benefits to adopting a program utilizing bodyweight resistance. These include:

Can be done anytime Focuses on the core muscle groups Minimal space required Customizable workouts

But the real value of following an effective and structured bodyweight workout regimen, is that you will develop “real world” strength, agility, and endurance.

What is “real world” strength? Real world strength is measured by an ability to perform real tasks such as throwing a ball, moving a heavy piece of furniture up stairs, or swinging an axe to chop a tree down.All these activities require the coordination of multiple muscles to accomplish a goal. Strength, balance, and endurance all come into play.

Pumping out repetitions on the calf raise machine at your local health club might produce ham hocks on your calves, but it won’t help you much when it comes time to carry a couch up some stairs.Developing a strong functional core should be the goal of any workout program. It is this core development that provides you with the strength and coordination to perform at competitive athletic levels, or even just get through the activities of our daily life.

An effective body weight exercise program can push you in ways that traditional gym workouts don’t. They provide a more robust, coordinated workout that will maximize your development of overall strength, flexibility, and agility. Check out a brand new comprehensive body weight workout plan [http://www.body-weight-exercise.com/bodyweight-exercise-revolution-review] that will get you in the best shape of your life.

By: JD Bell

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Developing a strong functional core should be the goal of any serious athlete. Oftentimes people just want a ripped midsection simply for the aesthetic aspect of it but because just about every movement we make requires the muscles of the core some degree, focusing on this area of the body is extremely important for the overall functioning and health of your entire body. With the multitude of products on the market for working out the core it can be easy to forget that the only thing you need to strengthen this area of the body is, your body.

Using only your body weight to stretch and strengthen your core may not seem as exciting as getting hooked up to the latest exercise gadget that promises you a ripped six-pack in no time at all, but the results are often much more impressive. Simply grabbing a space on the floor and using your body weight for some specific exercises can give you all the core workout you’ll ever need.

One of the simplest and most effective body weight exercises for the core is the basic crunch. Just grab an empty space on the floor and lie down to knock out a few sets of this powerfully effective abdominal workout. By utilizing slight variations while doing crunches, you can twist or position your upper body to be able to hit all aspects of your abdominal muscles.

Another effective body weight exercise for your core is planks. The basic plank requires you to support yourself using your forearms while keeping your back straight all the way down to your toes which are also used to support your body as you stabilize yourself and stay rigid, just like a plank. Holding a plank position for even as little as a minute can make even the most hardened body builder begin to shake uncontrollably. Stabilizing your core muscles and keeping your spine rigid while continuing to breathe throughout this exercise provides an incredibly intense core workout. Variations of planks exist so that there will always be something new to help train your core as you progress and become stronger.

Lying leg lifts or scissors are another popular core exercise. These help to target the area of the upper thighs as well as the abdominals helping to strengthen a larger section of your core. These muscles will help to support your body through all types of functional movements and will give you increased strength in just about every exercise you perform.

The core is not just about your abdominals of course so let’s not forget body weight exercises for your lower back like back extensions. One simple way to hit this area of your core is to lay down flat on your stomach with your legs extended and your fingers behind your head. Then, simply raise your shoulders and chest you inches above the ground and hold for a few seconds. This simple movement will work wonders for strengthening your lower back also tying in your glutes along with hamstrings and again help to develop a much stronger core using only your body weight.

The examples above make up just a few of the multitude of exercises that you can do using only your body weight to stretch and strengthen your core muscles. Take some time to investigate some of the other ones out there that will complete theses few and make sure to add them into your regular core training regimen for a more complete core blast!

By: Emile Jarreau

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Upper body includes many muscle categories which need specific exercises and workouts. You need to work on each category of the muscles from 1-2 times per week, the best is if you work in GYM where you have all the equipment and weights to do all the exercises you are supposed to do, for better and faster results. You can also work at home if you have your own Fitness, or dumbbells and barbell.

The upper body muscles categories which you will need to work on are: chest, arms, shoulders. This are three different muscle categories which need you concentration and a lot of exercises if you want to improve them and gain muscles. Before you start following the workouts you need to know some basic things about nutrition which is more important in bodybuilding than workout.

To gain muscles you will first need to eat a lot, the MASS time. The time when you eat 6 times per day, feed your muscles with a lot of calories and proteins. You will need to eat a lot of meat and carbo to get bigger muscles easier. After 3 months of MASS are through you can start with DEFINITION, the time when you lose weight and burn fat, to shape your muscles, so they can look better. Lose your fast, eat less carbo and fat food and eat more proteins like meat.

Now that you know the basic things about nutrition you can start with working on the best upper body workouts and exercises which are the follow:

CHEST

Bench Press – If you are not doing that exercise do not expect to have bigger chest muscle. It is one of the most important exercises for chest! Do 3-4 routines per day with 12-8 lifts. Decline or Incline Bench Press with Dumbbells or Barbell – Another must do exercise. You need to choose for your first day or decline or incline bench press. You can work with dumbbells to change it a bit or with barbell like the first bench press. Do 3 routines per day with 12-8 lifts.
SHOULDERS

Barbell Incline Shoulder Raise – Main and most important exercise for your shoulders muscle. Do 3-4 routines with 14-10 lifts. Barbell Rear Delt Row – An exercise for your rear shoulders muscle. Works and does miracles! Do 3-4 routines per day with 12-8 lifts.
ARMS

Barbell Bicep Curls – Main and most important exercise to start with biceps workout. Stay straight and do not move your body when doing the exercise. Concentrate on your muscle and do not help lifting with shoulders or body moving! Do 3-4 routines with 14-8 lifts. Concentration Curls – Use dumbbells and your concentration to do this biceps exercise which helps you shape the ball out of your biceps! Do 3 routines with 15-10 lifts! Triceps Cable Extension – Use the cable to extend your triceps. A great exercise to shape your muscle and do a lot of push downs. Close Grip Bench Press – Build your triceps muscle with this hard exercise that does miracles. Do 3-4 routines with 12-8 lifts!

By: M G Greg

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Having a goal to build muscle without weights can be achieved with the proper attention to the types of exercise and grouping of the exercises by body part. An often used practice is to conduct a split body workout schedule to maximize the rest period of the muscle groupings. Along this line, let us examine the types of exercises that focus in developing the upper body. In this article, we will discuss three key upper body exercises to build muscle without weights.

1. Pushups

The first exercise that we will discuss is the pushup. The pushup is very much equivalent to the bench press for weight training. The pushup exercises all of the arm muscles (bicep, tricep, forearm), chest muscles such as the pectoral muscles, as well as stimulating muscle growth in the upper back. Pushup routines vary in length and duration, and there are several different styles of pushups that you can consider. You can look at the full length pushup with just the hands and toes touching the ground during the routine. You could also do a half pushup where the knees maintain contact with the ground but the arms reach full extension. If you have really good balance, and have developed sufficient strength, you could even consider one arm pushups. The key here is to structure the routine to get the maximum benefit and exhaustion of the arm muscle groups.

2. Chin-ups

The second good exercise for upper body work is the chin-up. You can basically hang a rod and be pulling up with your arms to get your chin up to the bar. That will give you a very good workout for the lat muscles, traps and the whole upper back. As you pull your body weight against gravity, you will get the maximum exertion as you reach the top position of the exercise. As you lower your body, you will experience the full stretchout of the muscles.

3. Plank exercise

The third exercise deals with the core of the body muscles, the midsection, abdomen, side muscles and lower back. The plank position as an exercise without weights gives you the opportunity to build these core muscle groups, which will then provide the support that you need to accomplish a wide variety of exercises.

In short, these three exercises focus on stimulating different parts of the upper body muscle groups. The pushup, chinup and plank exercises will provide your upper body with a challenging workout that peaks the muscles ability and achieve the overload condition necessary to help you build muscle without weights.

By: AJ Sylvester

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