Have you always dreamt of getting a well-toned body but don’t have time to join the gym or don’t want to splurge on expensive equipment? That’s why we made mobiefit BODY. mobiefit BODY is built around counting your reps and sets automatically – even at home – in three bodyweight exercises – crunches, squats and pushups. These are the exercises which can be done on your own without the help of any equipment or personal trainer. With plenty of variations in each, just these three basic exercises can be all you need to build your body, muscles, lose weight and get stronger.
Often beginners underestimate the importance of bodyweight exercises and choose to go with weights-based training. Even though bodyweight exercises are simple, they can strengthen the core muscles and your overall structure. When done correctly, they can also improve your balance, flexibility and coordination. All bodyweight exercises come down to the basic squats, crunches and pushups, along with adequate warmup and cooldown.
Squats are one of the most common and the most basic part of any bodyweight exercise routine. Squats are best known for their glute strengthening, but they can be great for your hamstring, knee and ankles as well. If you don’t have weights lying around, try squats that go deeper than your knee level and try to hold positions for longer. In addition, you could try advanced variants such as sumo squats, lateral squats and wide squats. And you can perform them anywhere.
- Stand straight with your feet shoulder-width apart and arms by your side or in the front
- Now bend down by putting pressure on your hips and back, go as low as you can take while breathing in
- Make sure your arm is not bent, and hold the position for a few seconds.
- Come up gradually while breathing out, but don’t lean forward to get back up. Do not allow your knees go over your toes while coming up
We are all obsessed with flat bellies but running is just one way to work those abs and your core. You can reduce your waistline in just a few weeks by regularly doing simple crunches at home. Crunches target the abdominal muscles and its many variants can work out your sides, upper body and pectorals.
- Lie on your back with your legs bent at the knee your feet flat on the floor.
- Keep your arms crossed on your chest, or rest your head on them, but don’t use them to lift your body off the floor.
- Lift your shoulders up using your abdominal muscles. Don’t lift your entire back off the floor. Keep looking up i.e. your head should not tilt backwards or forwards towards your chest.
- Hold the position for a second when you get to the peak of the crunch i.e. when your shoulders are off the ground.
This is the first thing that most beginners are asked to do. It’s a must-do as it forms the basis of a strong body. Not only does it add strength to your arms, but also works out your feet, ankles and shin muscles.
- Lie on the ground with your feet shoulder-width apart, and toes touching the ground. Keep your elbows straight and palm by your shoulders.
- Now lower yourself such that your nose is close to the floor and your elbows are bent at a 20-45 degree angle. Your elbows must not flare out to the side, away from your body. Breath in while going down.
- Now push back up while exhaling, straighten your elbows out and return to the starting position.
Do 8-10 reps and increase your rep count as you progress.
Bodyweight exercises don’t require any equipment, coach or even a lot of space. You can clear out a small space in your living room or find a wide enough balcony for your daily routine. Follow these religiously and you will have a strong core ready to deal with any amount of running or physical activity.