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Body Weight Exercises
(BEST BODY WEIGHT EXERCISES FOR BUILDING MUSCLE AT HOME)

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<span class='title'>Body Weight Exercises</span> <div class='subtitle'>(BEST BODY WEIGHT EXERCISES FOR BUILDING MUSCLE AT HOME)</div> <p class='post-meta'> By <span class='author vcard'><a href='https://www.lifebuddymobileapp.com' title='Posts by Brandon Lee' rel='author'>Brandon Lee</a></span></p>

body weight exercises

The Ultimate Guide to Body Weight Exercises

Achieving a strong and toned physique doesn’t always require equipment. Body weight exercises can effectively target all major muscle groups.

This comprehensive guide will provide you with a detailed routine of body weight exercises that you can perform anywhere, anytime. All you need is your own body and a little space.

body weight exercises

The Ultimate Guide to Body Weight Exercises

1. Anatomy of the Upper Body Muscles: A Closer Look

2. Exercise Routine: Full Body Body Weight Workout

Let’s start by understanding the structure of this body weight exercise routine. This routine is designed to be performed 3-4 times per week with at least one rest day in between sessions.

1. Anatomy of the Upper Body Muscles: A Closer Look

Each session will include exercises targeting the chest, back, shoulders, arms, legs, and core.

To effectively target the chest muscles, perform Circle Reverse Push Ups.

Circle Reverse Push Ups

The back muscles can be effectively targeted with Flappers, emphasizing the latissimus dorsi and rhomboids.

Flappers

Strengthen your shoulders with Hindu Push Ups.

Hindu Push Ups

The triceps can be effectively targeted with Diamond Push Ups, promoting arm strength and definition.

Diamond Push Ups

Perform Air Squat to target your legs and glutes.

Air Squat

Psycho Crunches are a great way to engage the core, promoting stability and strength in the abdominal muscles.

Psycho Crunches

Understanding how to properly engage these muscle groups with specific exercises can greatly improve the effectiveness of your workouts and the appearance of your overall physique.

2. Exercise Routine: Full Body Body Weight Workout

The optimal workout routine should target every major muscle group for comprehensive development.

This can be done by selecting exercises that work the distinct muscle fibers in each area. To maximize muscle growth and strength, incorporate exercises that emphasize both the stretching and contracting phases of muscle movement.

Back Lunges – Leg and Core Strength

How to Perform Back Lunges

  1. Prepare Your Position: Stand with feet hip-width apart, holding dumbbells at your sides.
  2. Execute the Movement: Step one foot back into a lunge, ensuring the front knee aligns with the ankle.
  3. Controlled Return: Push through the front heel to return to the starting position.
  4. Repeat: Alternate legs for 10-20 repetitions.
    5. What Makes It Effective: Back lunges effectively target the quads, glutes, and hamstrings, promoting strength, balance, and coordination.

Squatting Side Crunch – Cardio and Core

How to Perform Squatting Side Crunch

  1. Prepare Your Position: Stand with feet shoulder-width apart, toes pointed outward, arms raised to shoulder height with hands behind your head.
  2. Execute the Movement: Lower into a squat and simultaneously perform a side crunch, bringing one elbow down towards your hip and then alternating sides.
  3. Controlled Return: Return to standing after completing the desired repetitions.
  4. Repeat: Perform 10-25 repetitions, maintaining a steady pace and controlled movement.
    5. What Makes It Effective: Enhances core strength and lower body endurance, while improving flexibility and balance.

A strong and toned body can be achieved through consistent practice of body weight exercises. Challenge each section of your body and ensure you work the muscles across their entire range of motion for optimal growth.

Incorporate the exercises from this guide into your routine, and you’ll be on your way to a stronger and more defined physique.

For a comprehensive body weight training regimen to enhance muscle definition and strength across all muscle groups, explore our LifeBuddy Apps to find the perfect program tailored to your goals.

BODY WEIGHT EXERCISES FAQ

For significant body weight gains, these exercises are top choices:

Accelerate your strength development by focusing on body weight exercises that target all key areas: upper body, lower body, and core. Ensure to perform movements that work these muscles across their full range of motion, critical for growth. It’s advisable to engage in these targeted exercises 2-3 times per week, integrating both strength and endurance workouts from the LifeBuddy’s mobile apps.

REFERENCES
J Sports Sci. 2017 Jun;35(11):1073-1082. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.

Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS.Weekly training frequency effects on strength gain: a meta-analysis. Sports Med Open. 2018;4(1):36.
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