From the beginning of the fitness era, many people want to build their body with body weight only.
Because of the benefits it brings like time and money save, you can do anywhere without any fancy equipment and it will take only few minute of your busy schedule.
Many people still prefer to do it in their free time or as a regular gym regimen.
But many people don't know that there are some top body weight exercises that can do magic with their body, if they follow proper diet plan for their goal.
That's why, I was thinking to write article on top 5 body weight exercises that can build muscle and burn fat if you do properly and regularly.
Most of the exercises in this list may be common to you and you know it.
But all are advanced level exercises that means it will be hard for you to do that exercise.
Top 5 Body Weight Exercises That Will Transform Your Body in Just Four Weeks
#1 Plank(Modified)
Plank is all time best exercise for the core but most underrated exercise at the same time.
You know how to do plank and basic version of it but we don't want to do basic version of it.
That's why we will do the advanced version of plank and i.e. High Plank T-spine Rotation
How To?
If you know how to do basic version of plank then you don't need to do much with the basic plank.
- Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart.
- Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.
- At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
- Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.
- Repeat for the desired number of repetitions.
If you want to train side abs then you can do modified side plank.
I assume that you all do this exercise at home but if someone has medicine ball, bar or a TRX and if you wan to do more advanced level exercise for target core you can do below mentioned exercises.
With the Medicine Ball: One-Arm Medicine Ball Slam
With the Barbell: Landmine 180's
With the TRX: Suspended Fallout
#2 Push-Ups
Like I said you know many body weight exercises but you don't know the advanced version of it and we really need it in order to transform our body in a month.
We'll be doing Push-up with Staggered Hands for more difficulty.
Now many people could know about this body weight exercises but they never do it, however, it is more difficult than you thought.
If you're an advanced level athletes then you can still do this exercise to feel more fatigue.
If you're a beginner, I urge you to learn basic push-up first because basic version of any exercise is the foundation of advanced version of that exercises.
How To?
- Start in a push-up position with the hands wider than shoulder-width apart and the legs straight out directly behind the body about hip-width apart.
- Squeeze the thighs and glutes while moving the right hand forward a couple of inches and the left hand out a couple of inches to the left side.
- This will create an uneven hand position.
- Slowly lower the body toward the ground then back up to return to the starting position.
If you already know this exercise and tried also then I also have another advanced level push-up exercise for you to do.
Push-up with Single-leg Raise (How To?)
You can do any of the above push-up because Both have same level of difficulty.
#3 Pistol Squats
I don't think there will be any one who don't know about the best body weight lower body exercise i.e. Squat
But we will do advanced version of it because leg is the biggest muscle in our body and to grow them, we need something advanced version exercise which is equivalent to weights.
That's why we will be doing Pistol Squat.
This is the most advanced version of squat I have ever done.
How To?
- Start by standing on one leg, with the toes pointed forward and/or slightly turned out.
- With the front leg flexed and the foot pointed in front of you, active the core and hip flexors to prime the movement.
- With the weight distributed in the foot that in on the ground, slowly sit down into a squat, making sure that the torso has a slight forward lean (similar to the back squat).
- As you descend deeper into the pistol squat, it is highly recommended to not “catch the bounce” aggressively out of this movement unless you are highly trained.
- Once you have assumed a deep squat position, use your single leg strength to press towards into the floor, locking the core tight to allow to maximal effort.
- Assume a stable and fully supported (knee and hip extended) standing position on the working leg, and repeat process again for reps.
As I said earlier, this is the most advanced version of squat and many of you will find it difficult to do it at fist place.
So, I recommend you all to check out this complete guide on pistol squat.
If you're beginner and still facing difficulty in pistol squat, don't worry I have another advanced level exercise for quadriceps.
But for that you need something solid where you can put your feet.
Exercise: Step-Up (How To?)
In the above how to? article link you will find the instruction with the dumbbell but you can do it without the dumbbell.
Once you found doing it easy in front of the bench, you can do it on the side of the bench or something solid.
When you do it on the side of the bench you will find it more difficult as you leg won't bend.
#4 Bird-dog
If you want to strong your lower back without weights then Bird-dog is the best exercise you can do.
when I first saw it, it seems very easy to me but after doing, I realise that this is the most difficult exercise I ever done for my lower back.
To be honest, I found this exercise much difficult than the dead-lifts.
If you also done this or doing then let me know how's your experience with the Bird-dog.
How To?
In order to get most out of it, we should know that how to perform it perfectly.
If you found it very easy then based on my experience, you probably doing some mistakes.
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
- Return to the starting position, placing your hand and knee on the floor.
- Repeat on the other side to complete one rep.
You can do Superman Hold if you found it difficult or you'd like to do. Choice is all yours!
#5 Nordiac Ham Curl
I bet, if you're a beginner or never done any search for best hamstring and glutes exercises on the internet then you never heard about this exercise.
This is the hardest body weight exercise for your hamstring and glutes if you do it correctly.
For doing this exercise you'll need someone to hold your leg or some place where you can hold your leg.
How To?
Partner-Assisted Nordic Hamstring Curls
- Have a trainer or partner hold your ankles while you brace your core. I suggest tapping your core to make sure it's maximally engaged before you start to lower your torso.
- Take a deep breath, and as slowly as possible, lower yourself to the ground. Your body should be straight and tight during the descent.
- Avoid flexing your spine.
- Once you reach the ground, press yourself up to the starting position and repeat
Barbell Nordic Hamstring Curls
- If you cannot locate an apparatus to anchor your ankles and don't have a partner, you can use a barbell as a last resort.
- Place weights (I suggest 35 pounds) on each side of the barbell to allow for optimal height to slide your ankles under the bar.
- Put smaller weights (2.5 or 5 pounds) under the plates to restrict rolling and unwanted movement.
- Place a towel under the bar for comfort. Brace your core and slowly lower your body all the way down.
- Press yourself to the starting position and repeat.
If you face any difficulty doing it, you can read here on how to do progression in Nordic Ham Curl exercise.
The Four Week Body Weight Exercise Plan
#1 Workout
1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
1 minute – Bird-dog.
1 minute – Lying hip raises.
1 minute – Plank.
1 minute – Push-ups.
2 minutes – Squats.
#2 Workout
3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.
Rest according to your fitness level but not more than 2 minutes.
If you're a beginner then you can do these workout 4 times a week or others can do 6 times per week, followed by one rest day.
WEEK 1
Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest
Take Home Message
These are the 5 best body weight exercise, I always do if I start my workout after some months.
And, I always saw great results in terms of strength and muscle development. Intensity of these exercises is also high so, you will also burn more calorie than usual body weight exercises.
However, no matter which body weight workout you follow but without proper diet and sleep, you can't see any results. And, if you follow, you will be surprised with the results.
If you're doing workout at home what is your routine and exercises? How's your experience with that let me know in the comment.
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