There are many different men’s exercises that will help you build and tone muscle that do not require the use of weights or any other training equipment. These are commonly known as body weight exercises.
Adding some body weight routines to a workout program is a great way to maximize its effect and impact. Of course, they are also very handy for times when you do not have access to a Gym, or workout equipment.
Knowing some basic body weight exercises will allow you to do full body workout no matter where you are. Some Basic Body Weight Exercises:
Russian Twists – Russian Twists are a fantastic exercise for building abs.
1 – Assume the standard sit-up position, lying down flat, and place your feet underneath something that you can use for support. Your legs should be net at the knees.
2 – Lift your body so that it creates a V shape with your thighs, your hands should be extended in front of your, and clasped.
3 – Twist your torso to the right side until your arms are parallel with the floor. Breath our while holding the position for a few seconds.
4 – Return to the starting position and repeat on the other side
Hand Walking (Upside Down Technique) – Hand walking is great way to burn fat, build shoulder muscles and develop overall body strength.
1 – Using a wall for support, assume the handstand position
2 – Your arms and legs extended straight. (Your arms should be about two foot out from the base of the wall)
3 – Using your hands like legs, you walk sideways along the wall
Close Grip Push-ups: – Push-ups in general provide a great upper body workout, but using the Close Grip method will focus the exercise on the triceps.
The Close Grip method is very similar to standard push-up, except instead of your hands been either side of your body, they are closer together, underneath you, thumbs nearly touching.
Chair Dips: – Chair Dips are an excellent way to work and build your triceps. As the name suggests you will need some chairs (two) to perform this exercise.
1 – Place two chairs facing each other, about three feet apart.
2 – Sit on one of the chairs, gripping either edge with your palms
3 – Place your heels on the edge of the other chair
4 – Move slightly forward so that you clear the edge of chair you are sitting on
5 – Lower yourself so your elbows are at 90 degrees, and return to the starting position. (Repeat for as long as you can)
Sissy Squats – Do not be fooled by the name! Sissy squats target the hamstrings, calves, and quads.
Sissy squats are similar to standard squats, except instead of standing straight you lean slightly backwards.
1 – Starting in the upright position, set your feet apart at shoulder width, toes pointing forwards
2 – Bend your knees slightly and lean your upper body backwards (maintain a comfortable balance)
3 – Lower your upper body bending your knees as you do so, descend as far as you can then return slowly towards the starting position
4 – When you return to the starting position, do not straighten your knees completely.
There is no end to amount of body weight exercises that you can perform, for every exercise machine that you find in a Gym, you will find a body weight exercise that can replicate it.
As beneficial as body weight exercises are, alone they are not enough to build a body of steel, with shredded muscle and washboard six-pack. To get the most from body weight routines they should be included as part of balanced workout program.
See Related Body Weight Exercises For Legs below